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How to lose fat and gain muscle

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					How To Lose Fat & Gain Muscle at Same Time ?
You want to know how to lose fat and gain muscle at the same time?
Fact is that many claim this to be impossible. This, the statement
that this should be impossible, is a common modern myth with no
serious proof in neither science or real life. There are anabolic (muscle
building) and catabolic (breaking down of muscle) processes going on
all the time in the body. Every second. The amount of anabolic
versus catabolic work being done is what in the end will decide the
amount of muscle mass gained or lost. To play around in a time
window of seconds is however meaningless. Days or weeks is better,
and can be applied in real life scenarios much better. Here are two
simple examples that shows how to lose fat and gain muscle in a day
and a week.

Average Joe is 5'8 and weigh 175 pounds with 12% body fat. He
wants to get down 8% body fat while inceasing his strength during a
period of two months. To achieve this he must implement periods of
under eating resulting in a calorie minus aswell as periods of over
eating resulting in a calorie plus. When is it most suitable to eat
more? After your workouts, of course. Why? Because at this moment
your muscles are primed to store nutrition more effectively, storage of
fat is nearly non-existant. When is it most suitable to eat less? In less
demaning periods as far away as possible from the workouts, when
the need for nutrition isn't as big. So, what days of the week should
one aim for a calorie surplus? On the days one train with weights.
Calore deficit? The days with no weight training. More carbohydrates
should be consumed on days with weight training, and more
specifically in the meal or meals after the workout. Carbohydrates is
much more likely to be stored in the muscles and not as fat when
eaten after a workout.

This is how a typical day of weight training could look like when one
try to achieve this:
7am wake up
7.15am- 30 grams of protein, 25 grams of carbs , 20 grams of fat
11.30am- 30 grams of protein, 25 grams of carbs, 20 grams of fat
3.00pm- a can of tuna
4.00pm- pre-workout product or a coffee
4.30pm- workout
6pm- biggest and most carbohydrate rich meal of the day, 50-60
grams of protein, 100-150 grams of carbs, 50 grams of fat
9pm- another meal 30-40 grams of protein, 40-50 grams of carbs, 20-
30 grams of fat
11pm- sleep

This is how a day with no weight training could look like:

7am- wake up
7.15am- 30 grams of protein, 25 grams of carbs , 20 grams of fat
11.30am- 30 grams of protein, 25 grams of carbs, 20 grams of fat
3.00pm- a can of tuna
6pm- 50-60 grams of protein, 25 grams of carbs, 50 grams of fat
9pm- another meal 30-40 grams of protein, no carbs, 20-30 grams of
fat

As you can see, on this day, the carbs are drastically reduced, which
result in less calories consumed. It's more important to keep eating
protein and fat than carbs. One can survive without carbs, but not
without protein and fat.

In the end, this looks quite simple, huh? Fact is, how to lose fat and
gain muscle don't have be much more complicated than this to be
sucessful. This is the basics, which can take you a long way. However,
there are more variables that have to be in the right place for one to
succeed...
How many calories does one really need? Should everyone have the
same ratios of protein, fat and carbs? How should the training itself
be customized? How many days a week? How many sets? How many
reps? What exercises? What about injuries, how can those be
avoided? How should the warm-up look like? Is it possible to perform
cardio training and still gain strength and put on muscle mass? Is it
possible to grow bigger muscles without getting stronger? What food
choices are ideal? What about thing like food intolerances? What
about supplements in all forms? What if one cannot eat enough? Or
what if one eat too much and cannot control the hunger? Is it possible
to make the feelings of hunger disappear, or atleast reduce them
drastically?

As you can see the questions are many. Sure, one can just make a
half-assed assumption, try a lil' bit of that, then try something else,
and so on. But it is very possible to not have much success at all in
such cases. Usually only those with elite level genetics can do things
like this and still build a powerful physique. Most folks actually have
to follow a pretty strict and thorougly examined and well planned
plan to succeed. There are loads of products and books on the market
trying to serve this purpose. Sure, one could find most of the info for
free if one really did the research and knew where to look. But that
would take quite some time and dedication. I prefer to pay a few
bucks for a product with solid recommendations, to make sure that I
get most of the info needed. The few bucks spent on the product and
the time needed to read it surely outweigh the effort, time and money
one could make for many years by traning and eating wrong, with
nothing to show for in the end.Sure, most of them are crap. But there
are some that actually is pretty decent.
The following examples cover pretty much all of the basics and give
you what you need to succeed. There are slight variations in things
like price, layout, and so on, but in the end I would put them om
basically the same level.

				
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posted:5/31/2011
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