Though most people are familiar at least with the idea that the way to lose fat and build muscle is to eat less and exercise more, there is still quite a bit of room for oversimplification with this type of thinking. Let’s take a look at the issue of getting a slim muscular physique in more detail to get some clarity on the issue.
One of the main errors people make is in thinking that the only thing their body burns is fat, or that it turns to fat first every time. This leads to practices such as people eating only salads or even going for long periods eating nothing at all. This is a bad idea.
For one thing, the body needs protein to build muscle and for a number of other functions. If you eat only salads, two things can occur, both of which you don’t want: Your body, to get the protein it needs, will metabolize the muscle you already have along with fat. You’re trying to build muscle, not break it down and digest it. So you’re working at cross purposes if you overdo it with this type of training if you want a slim and muscular physique.
The kind of body you would get from this type of training done exclusively is an enduring, skinny or even (for reasons discussed below) flabby physique. That is, I presume, not what you’re after. It is also hard to maintain because as soon as you begin eating fat and protein again, not having a lot muscle for it to get “put into,” you will gain the weight right back as primarily fat. Fat should be thought of as fuel for the muscles, and the muscles will need less energy to power and maintain them, being slimmed down and sinewy.
Connected to this is another misconception – that you should cut all fats as drastically as possible. This will reduce fat in the short term but it will also condition the body to tend to store up and be conservative in metabolizing the fat already has, because it senses it isn’t getting enough from external sources. The body needs protein to build muscles and a certain amount of fat as energy and for other uses. So don’t consider one as “good” and the other “bad.” Consider instead how much energy is being expended and how they relate to the fat, carbohydrate, and protein content of your diet.
Protein burns fat and builds muscle, especially when combined with extra exercise. The body sees it has enough protein for its metabolic needs, and if you eat a moderate amount of fat, your system will feel ok about burning the fat it has. If you do strenuous muscular exercise under these conditions, the protein you eat goes to build the muscle and the fat (along with sugars) gets metabolized for quick energy. This is why moderate diets, weighted on the high protein side, when combined with exercise tend to be effective.
Another thing to keep in mind is that when muscle gets built it requires more energy to run. Fat can considered the raw fuel, and muscles can be thought of as the machines that use it. So a shift in thinking can occur when you begin to see it this way: Focus on building muscle in the positive sense rather than burning fat in the negative sense and you’ll be on the right track. As the muscles get larger and stronger, they will naturally burn more fat for their increased energy requirements, as long as they don’t get the sense that they will run out.
So in conclusion, quit blaming fat and taking it for granted. Instead burn fat and build muscle by bringing both into harmonious interaction with each other. True, you want to stay away from eating the wrong kinds of fats and too much of them, but your body needs fat for all kinds of functions and without it you would be in sorry shape. So keep a good level of protein intake, eat fats (as well as other high calorie items like sugar and carbohydrates) in moderation, and get up and go with some vigorous exercise, and you’ll already be showing a more sophisticated (and correct) understanding of the situation than many have.
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