You can't technically turn muscle into fat because there is no way that the body can let us make muscle tissue out of the fat tissue. So, if you want to build up your muscles and lose weight at the same time, there is a way. Although it will not be easy, with a steady diet and well-calculated set of exercises that combines muscle building with weight loss, it can be possible. So, are you ready?
1. Burn fat while exercising in the morning:
Research indicates that the percentage of fat calories burned during morning exercise, on an empty stomach, is better, so you should start with that. It’s not easy, but it is possible.
Doing morning cardio increases your energy throughout the day and increases your metabolism (calorie burning) during waking hours. In addition, people who train earlier in the day tend to stick with their exercise program.
Exercise experts agree that getting exercise, in general, is far more important than the time of day you do it. When you exercise in the evening, your metabolism still gets elevated, you burn fat, and your heart benefits too.
2. Eat your meals at an exact time every day:
Getting lean in a hurry is not only based on what you eat but also depends on when you eat it. You have to do your cardio in the morning immediately upon waking and before eating. You can have a quick shot of coffee to help mobilize fat for energy. Caffeine can help you burn more body fat during exercise than without it by mobilizing fat for energy.
Do your cardio 2-3 hours after your pre-workout meal. Eating your last meal at least two hours before your cardio session and making sure that your pre- and post-workout meals are low glycemic will help you burn more calories from fat and keep your energy level from crashing.
3. Reduce your cardio to start building:
Low to moderate intensity cardio is best to build muscle while still promoting a healthy heart. If you do cardio while trying to build muscle, it should be done at a low intensity. Low intensity means walking, not running, keeping your heart rate around 60% of maximum range, not 70 or 80%.
4. Time your meal to build muscle:
Building muscle means eating high-quality calories in order to increase muscle mass. Eat plenty of high-quality protein throughout the day as well as before and after your workouts.
Start your morning with a high protein meal. After that, begin your morning workout. If you work out in the evening, eat quality calories including protein, complex carbs, and essential fats before you start. This is completely different than trying to burn fat where you would avoid eating before cardio.
Building muscle requires that your diet is high in good quality protein. To build muscle you need all of the essential amino acids. Also, drink more milk, it helps making your exercise more efficient and burns more fat.
Replace the sugar you eat with complex carbohydrates.
Sugar is digested very quickly and gives your body a large number of calories right away. This will allow you to use the energy over a longer period of time without it being stored as fat.
Getting 30 grams of whey protein before and after your workout can increase protein synthesis by 40%. Subsequent post workout meals should contain a combination of high-quality protein and complex carbohydrates.
5. Most important:
Gaining muscle and losing weight by achieving the body of your dreams, does not come easy. You have to respect your training, nutrition plan, rest as you need and respect your recovery time. Be consistent with your diet and workout routine. Before you know it, you'll see that your efforts are paying off, every time you look in the mirror.