Can you build muscle and burn body fat at the same time?
This is a question we get asked every single day. Almost everyone wants to get bigger, but we also want to get leaner at the same time.
The answer is yes,to an extent.
You can indeed build muscle while dropping body fat.
This requires careful monitoring of your macronutrient intake to ensure you're staying on point with your protein,carbohydrate and fat goals on a daily basis.
The Role of Protein
Protein is without doubt one of the most important macronutrients in the human body. It plays a number of vital roles in particular for formation of tissue, in this case muscle tissue.
We require enough protein to be able to not only rebuild the damaged tissue but also to build the new muscle we desire.
The researched amount of protein to take in on a daily basis is 2-2.5gm protein per kilogram of body weight.
This should be split relatively evenly throughout your meals throughout the day.
The Secret to Fat Free Muscle Gain
If your goal is to build muscle while slowly losing body fat then you need to eat very close to your maintenance calorie intake. This is the amount of calories your body needs to maintain it's current muscle mass and activity level.
Maintaining your calorie intake close to this number while training hard will force your body to use body fat to make the up the calorie deficit you're creating with extra training volume.
Typically the body will use up muscle glycogen first but will then burn up body fat to replace the glycogen used.
To make the most of this system we'd recommend keeping a close eye on your macronutrient intake & keeping the bulk of your carbohydrate intake around your workouts to maximise performance/recovery.
Recommended supplements to fuel progress:
Non-stimulant fat burner: Blackstone Labs Trojan Horse
Intra-workout amino acid: Hybrid Nutrition Aminoade
Post-workout protein powder: Rivalus Rival Whey
With these guidelines you'll be able to maximise your lean gain plan to build muscle & burn body fat at the same time.
Focus on small changes and remember the scale won't be changing a whole lot which is exactly what we want!