i want to lose fat and gain muscle mass at the same time what the best way?

Question

i want to lose fat and gain muscle mass fast i am a rugby player and have had a year plaged with injurys and my muscle mass has srunck and i have put a lot of fat on i need to get the muscle back and lose the fat quick as i will be playing a gain this seson. i am trainning 4 times a week (2 CV 2wieghts) and have a good diet what im looking for is trainning and suppument tips i need all the help i can get thanks

Answer 1

Stop eating scones, and go the gym more

Answer 2

Training four times a week? You really think that's enough? I had 3 two-hour practices a week and a game most Saturdays when I was playing rugby and I worked out and ran besides. I ate whatever I wanted, drank lots of fluids (but very little alcohol--you're in training and beer is not your friend), and I was totally buff. Strengthen the muscles around your injuries and stretch properly (*after* you're warmed up) so that your muscles will support your joints properly. Skip the supplements--you need work and a lot of it. What are you waiting for? Go!

Answer 3

Build Ripped Muscle Fast

Answer 4

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Answer 5

For the results you're looking for you will have to split your training sessions up differently.Research has shown that doing your anaerobic work before your cardio work is much more effective for body fat reduction.When you lift weights you burn primarily glycogen which is simply stored sugar energy.Once you deplete your glycogen stores it is more likely that you'll burn fat through gluconeogenisis.The thermogenic effects of anaerobic training have been shown to last up to 15 hrs as opposed to aerobic work which only lasts for about the period that you remain at your target heart range.You should definitely not diet too heavily until you've replaced some of your mass.Once you've done that you can cut some carbs to increase the likelyhood that you'll slim down.I'm out of room so check my best answers for more info and be careful not to further compound your injuries.If it hurts leave it alone or work very lightly.Eat plenty of protein.Joe

Answer 6

Lift weights, heavy weights. for about an hour. After this some cardio should be done. Running, cycling etc. This way your body will be burning fat quicker than if you done the cardio before. Eating requires lots of protein, a supplement will help you but also a lot of white meats, dairy products and sea foods which is packed with protein and hardly any fat, that's the simplistic way of saying it but if you need any more advice let me know

Answer 7

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Answer 8

sry buddy, but it's impossible to lose fat, and gain muscle at the same time. To gain muscle you must eat a lot of calories. DOn't listen to anyone about doing high reps for tone or low reps for size, it's not true, whatever number of reps you'll end up building muscle. If you want to lose fat, you must eat lots of protein, low carbs, and moderate fat, and low calories. Do lots of cardio, and weight training. You can't spot reduce fat. For example you can't do bench presses to lose fat on your chest. You'll only work the muscle under the fat. That's why the number of reps you do will not affect what the muscle looks like. However, if you decide to do lower weight with higher, then your helping the muscle buildup endurance. As far as supplements go the best fat burner is Hydroxycut Hardcore. It will give you the jitters, but you will burn fat, and lots of it.

Answer 9

Bill Phillips "Body for Life" book is a good one for this. It outlines a program of working with weights 3 days, aerobics 3 days, and 1 day off. The diet to go along with this is 40-40-20, keyed to 1 to 1.5 grams of protein per pound of lean body mass you have. I think there's a website, too, but it's a highly effective program, anyway.

Answer 10

Sounds like your doing good. results may take time. Myself I lift weights 3-4 times a week for an hour. With a 20 min run, but i still look like a fat@ss

Answer 11

Are you just sick of the regular diet programs were following the diet finish the added pounds are just coming and coming soon after finish the diet program? Are you expertise the reality that once your body will get utilised to a diet plan then this diet gets much less efficient in excess of time since your body adjusts to compensate?