How to Gain Muscle & Lose Fat at the Same Time
If you're building muscle, you probably want it to show. That means losing excess fat while building stronger muscles. The fastest way to achieve your goal is also the healthiest--eat a healthy and high-protein diet and mix strength training with aerobic exercise.
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Instructions
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Getting Fit
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Do aerobic exercise such as running, cycling and swimming to tone your body while burning fat. Incorporate 30 minutes of aerobic exercise after your weight-lifting routine three days a week. Make this moderate exercise that burns fat, not strenuous exercise that will wear you out.
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Work in phases. The truth is, you'll find yourself either focusing on building muscle or losing fat. Certified personal trainer Christian Finn advises that "you'll get better results by splitting your training goals into several phases." Work on building muscle while eating a healthy, balanced diet. (You'll still lose some fat.) Then relax a little on lifting weights to lose more weight with aerobic exercise and diet.
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Use protein to build muscle. Muscles need protein (amino acids) to rebuild themselves. Strenuous exercise tears muscles down, then they rebuild and grow. You can eat lean meats and cheese for protein. If you're on a hard workout schedule, consider a protein shake. They come loaded with protein and vitamins that will keep up your energy. They're also high-calorie, so make sure you're working out enough to need them. The good news is you'll look trimmer and fitter as you build muscle, and being fitter will help you burn more fat.
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Cut down on the fat in your diet. Go for healthy fats like those found in fish and avocado, not a fatty steak. Cut fatty snacks such as chips and high-sugar drinks such as sodas. Taking these steps will greatly speed your results.
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Motivate yourself by measuring your waistline and tracking your progress. Keep track of how long it takes you to complete a two-mile run each week. If you exercise, lift weights and eat healthy, you'll see results. Celebrate each milestone and don't expect miraculous results like "getting ripped in eight weeks." You can get there the healthy way.
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