How to burn fat and build muscle all at once.

It can be a difficult process to burn fat and build muscle at the same time. Theoretically you can only be either breaking down or building, not both. But, if you learn your body well enough, you can develop both these attributes at once. It takes hard work to get your perfect body. Don’t ever give up or back down even if the challenge is tough.

Diet is going to play a huge role in whether you are gaining muscle or losing it while you are also trying to lose fat. You have to learn how much nutrients your body requires. To do this, you have to just test different diets. Start at the higher range of calories.

Slowly drop your calories each week and keep your weight recorded. If you are losing 1 lb. a week, you are eating 500 calories less than what you require to maintain your weight. You DO NOT want to be losing more than 1-2 pounds per week. If you start losing more than 2 pounds a week, you start eating away at your muscle.

Once you determine your calorie ranges that are ideal for weight loss at a steady rate, you can start playing around with how you break down your nutrients. Everyone requires a different amount of carbs, proteins, and fats for ideal fat loss. My perfect breakdown is 40% proteins, 40% carbs, and 20% fats.

Your exercise will be the second determining factor in whether you are going to gain muscle or just lose fat. You want to keep your rep range between 6-10. When you are eating smaller amounts of calories like you are when your losing fat, your workouts will be more draining because you don’t have the energy stores like you would have. Keep your workouts between 20-35 minutes and do only 1-2 exercises per muscle group. Overtraining during losing weight will rapidly cause your muscle to be used for energy and that is the last thing you want to do for results.

Cardio is also necessary to lose the right amount of fat. Don’t over do your cardio but keep it at a steady pace for 30-45 minutes about 2 to 3 times a week.

To really learn your perfect diet breakdown and amount of exercise for the best results, you will want to keep a journal of everything you are doing. Keep a log book of your measurements. Keep as many different measurements as you like, but the most important ones to pay attention to are weight and body fat percentage. With just these two measurements, you can determine the best diet and exercise plan for you. I also like to pay attention to my waist, chest, and hip measurements to make sure my body shape is how I want it.

Here’s a free 4 day weight lifting routine that will help you develop the results you’re looking for. You can also find this free diet meal plan for losing fat at Go Healthy Fitness.