Some people are concerned with gaining too much muscle but I promise you that cannot happen on a modest to moderate fitness regime.
Is it easy to gain muscles lose fat? Yes and no. Perhaps ‘simple’ the better word.
By focusing on gaining muscle you are increasing your metabolism which will in turn, crank up your fat burning ability.
You already know that cardio activity will burn calories. You can also expect your basic metabolic rate to be 10 – 12 times your body weight. So if you weigh 200 lbs your RMR (resting metabolic rate – meaning the calories you burn just to ‘exist’) will be about 2000 – 2400 calories.
BUT one pound of muscle burns an additional 50 calories.
Just by building that one pound of muscle you will now be burning an additional 50 calories – changing channels using the remote. Not a bad deal really.
Gain Muscle Lose Fat
The effect of gaining muscle continues to have even more of an effect on your fat loss than just at rest. The muscle is a hungry engine and the more you move it the more energy it consumes. Very quickly you will see an increase in your fat burning ability that is turning into results with less effort.
How do you build muscle to lose fat?
One of the simplest things you can do is to incorporate an in home circuit training routine that combines cardio with resistance into your day.
Or you can do a speed style resistance training routine. You would need a stop watch or a timer for this and it would look something like:
Set your timer for 40 seconds and then pound out as many of the following as you can do. When the timer goes off, switch to the next exercise and do this non-stop for 10 minutes. You can add as many exercises as you choose.
Squats, pushups, lunges, crunches, pullups, calf raises, chair dips, etc:
Doing this is building strength, endurance and muscle, PLUS its burning a ton of calories with the cardio component of this exercise too.
Other ways to gain muscle and lose fat
The other component to look at is your diet to build muscle and lose fat. Starting with a healthy diet is going to serve you well in achieving your fat loss goal.
Your diet should be well balanced and be 3 meals and 2 or 3 (in some cases 4) snacks a day. It should have a serving of protein each meal to feed your muscles so they can repair and build into fat burning machines.
By adjusting your meal plan to a healthy one designed for your ideal weight will provide you with the calories that will naturally take you down to your desired size.
Replacing the type and amount of fats you ingest and when. Feeding your body with healthy nutrients and eating at regular intervals all serve to increase your fat loss while at the same time you are gaining lean and healthy muscle.
If you aren’t quite sure where to start you are welcome to have a copy of my free mini ebook “Eat Healthy Lose Weight – The Ultimate 7 Day Diet”
The Science of gaining Muscle to Burn Fat
There are many studies and they all come to the same conclusion. Eating a properly balanced meal plan filled with lots of good food and eating several times a day (yum yum) combined with a moderate strength training with aerobic (cardio) activity will produce a healthy body weight. Not to mention the benefits of feeling great and looking great.
Compared to a highly restrictive caloric diet – where the weight loss plateaus and eventually you get sick.