Gain Muscle Lose Weight

It is only recently that nutritionists and sports scientists began to realize that to gain muscle, lose weight. It seems strange, but makes sense when you look more closely at the process.

After all, muscle requires a lot of nutrients to keep it in perfect condition so naturally someone with more muscle will burn more calories and thus lose weight more easily than someone with less muscle.

There is something of a problem if - and this is where wins muscle needs more nutrients in food in general, while the weight loss requires fewer calories than are needed for maintenance.

There are a number of books that have recently mereged however, which aim to solve this puzzle.

It seems that to lose weight and gain muscle at the same time, you should eat the same number of calories your standard (as worked with one of the many online calculators calories) but consume these nutrients in a very specific shape.

This form is, of course, to a low fat, moderate carbohydrate and high protein diet. Sources of carbohydrates are carefully selected so that the body must work hard to break them down into a usable form, which slows the flow of sugars in the blood and reduce the chances of any being stored as fat.

Ideal carb sources include brown rice, wholewheat pasta and a range of non-starchy vegetables. Add to this mix low in fat and rich in protein sources, such as cottage cheese, egg whites (or substitute) and a range of meat and you have the basis of a diet that you will lose weight and gaining muscle.

The exercise with weights to be difficult and you should focus on heavyweights who can not be lifted for about 10 representatives. Keep the weight increasingly lifted during each workout in order to force the muscles to grow and adapt. What seems to work well is a workout 2-3 times a week that focuses on each muscle group in turn, and carrying out each of two different exercises.

Thus, you would be 10 representatives of a biceps exercise (such as a biceps curl) by 10 representatives of another exercise biceps (like a hammer curl), then proceed to the next muscle group.

A training should not exceed about 45 minutes after this time your body has aa difficult to cope with the intensity of training and frankly, if you feel that you can continue for another half an hour to an hour, is probably If you're not actually working pretty hard. When I finished one of these workouts, I can barely move my muscles are so tired.

You will find in early May that you have placed on a small amount of weight, but it should not be a major concern as not to forget that muscle weighs more than fat you are trying to lose if this exchange May cause some peaks and troughs to appear.

But over the long term, you should find your fat levels begin to decline while your lean muscle mass increases, so you can lose weight and gain muscle.