What are the best muscle building tips for fat guys? In this case, you'll have to look for ways to lose fat and build muscle. But is it possible for the body to go through the process of "loss" and "gain" at the same time? Yes, it is possible. Note these awesome muscle building tips for fat guys.
If you want to have a buff-looking and attractive body, one of the best ways to do so is to lose fat and gain muscle. This fat loss and gain muscle process should happen at the same time. It's actually a matter of knowing how much calories you need to consume along with the most effective muscle building workouts, among others. Do the right strategies and you'll find that it is possible for you to sport a lean and ripped physique. You can be a total knock out of a guy by saying goodbye to fat and hello to muscles.
How to lose fat and gain muscle:
- Restrict your calorie intake and combine it with strength training.
- Practice calorie cycling wherein you re-feed yourself with higher intake of calories on specific days of the week.
- Steer clear of doing cardio exercises because they cause a muscular breakdown, consequently giving you a "skinny-fat" look.
How many calories do you need to consume to lose fat and gain muscle? A recent study was conducted pertaining to this wherein a slow reduction fat loss program vs. fat reduction weight loss program process was undertaken. Calorie intake was reduced by 20% in the slow fat reduction group while the fast fat reduction group increased their calorie consumption by 30%. Both of these involved groups did lose fat, however the participants that experienced fat loss and muscle gain at the same time belonged to the slow fat reduction group. This study has therefore proved that if you cut back too much on your calorie intake on your diet, you won't be able to gain muscles. If, for example, you're consuming 2,000 calories a day, you should safely decrease this number by 20%, and that would be 1,600 calories per day. Eating less than this required calorie count would hamper your muscle-gaining goals.
In a fat-loss muscle gain program, the ideal weight loss per week should be 0.07% (of your body weight) per week. This isn't as slow as you might think because along with your weight loss, you're losing fat as well.
In another recent review, bodybuilders preparing for a bodybuilding show was analyzed in terms of the most effective techniques for losing fat and building muscles. The final weeks leading to the actual body building show were particularly strenuous. You'll have to work hard to maintain the muscles you've built while simultaneously burning fat. The review showed that bodybuilders who excessively did cardio aerobics and restricted their calories intake lost more muscles than bodybuilders who strictly practiced calorie restriction without unwarranted aerobic-cardio exercises. How did this happen? It's basically because aerobic-cardio exercises are "catabolic". It causes an easy break down of muscles. Calorie restriction together with too much cardio aerobic exercise is thus a bad idea if you want to lose fat and build muscles.
To sum up the best muscle building tips for fat guys:
- Lift sufficiently heavy weights so that you'll build muscles.
- Avoid doing excessive cardio aerobic exercises
- Reduce your calorie intake by 20%
- Aim for 0.7% weight loss every week.
These, along with the coaching of your fitness trainer for the most effective workouts and supplementation are the best muscle building tips for fat guys.