how to you burn fat and build muscle as fast as possible?

Question

what do you have to do to burn fat in a short amount of time while building muscles?

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

Build Ripped Muscle Fast

Answer 3

cant do it. You must gain some weight along with lifting in order to build muscle fast. Think about it, just sitting on your a$$ all day eating protein and carbs all the time will alone help build you muscle. It is the fuel that we need, in order to work out and build mass.
I used creatine, and i was amazed (buy the high performance). And use protein (this all can be found at local walmarts and GNC stores and stuff. You absolutely need vitamans also in the morning. A good workout routine? I got you one. just go to this VERY useful website http://www.bodyforlife.com/exercise/weighttraining.asp
and do exactly what they tell you. Also in the website, they have meal plans and find which one works best for you.

One more thing, when you reach your final muscle plateua (i mean you will be ripped). You may not want to get TOO big. Trust me, i know it sounds funny or crazy, but you just want to be a nice lean size, cuz creatine will buff you up.
-good luck man

Answer 4

It is commonly considered that concentrating on a particular muscle and keeping it as warm as possible at the same time is the best and fastest method. Exercises that cause a great deal of exertion are rarely the most effective. There is no equiptment required. You concentrate on the muscle that you want to strengthen and/or burn fat from (usually one in the same in this way) and you draw that muscle tigtht TO the count of 5 to start. As you draw the muscle tight you want to inhale. You will want to gradually tighten the muscle throughout this count. When you have reached 5 you will want to hold it for at least the count of 5 and then gradually relax the muscle as you exhale. Do several repetitions but there should only be a slight burning or a dull ache later. If you experience pain or a burning that lasts for an hour or more you will want to omit the hold part of the exercises. This method can be used as you drive, or work, watch television whatever.
Also, if you are a woman. concentrating on the same muscles that you use to keep from going pee until you are in a bathroom and tightening them in the same manner described above will make your vagina tighter, help you to use a squeezing techinque during sex and can also help to keep your tummy trim.
Do not do the old fashioned sit ups for the abdominal area. If you want to firm this area in this manner you would lay on the floor. pick a spot directly above you and concentrate on it with your eyes, with your hands supporting your neck you will want to raise the upper body off the floor, as you inhale, slowly to about 4-6 inches off the floor using your stomach muscles only. It you are using the hands at your neck it will not work. Hold for the count of five and then gradually lower yourself to the floor by relaxing your stomach muscles as you exhale. Rest for the count of 3. Good luck and Good health.

Answer 5

Eat clean! No fried foods, lot so green and fruits, no alcohol, lots of water like Lemon water, eat less calories and burn more than you take in. Simple, common sense. Train with heavy weights on larger muscle groups to push the limit. Follow up with cardio for at least 20 to 30 minutes a day. Not just any cardio, but do interval training when running or on the treadmill and thats all you need to do.Be consistent!! Thats it guys/gals!

Answer 6

Hi dear
Yeah you can alwys speed up the burning of fat by choosing the rite diet. Change ur diet to high protien and low calories diet allrite and start doing work out. When you start just be cautions that you never over do in beginning and when you start feeling comfortable increase your work out and you will be full of muscles. you can include boiled vegetables and cereals which are usually high in protiens and low in calories. you should also drink loads of juices and have salads.
and at the end when every u work out, take help of qualified dietiecian and gymnician who can tell you exercises and recommand you a best guide for you diet.
take care!!!

Answer 7

To lose weight, a person has to reduce the calorie intake by some amount by modifying their diet. A diet without sufficient nutrients will only increase the appetite of the person trying to lose weight. Since most people combine a diet with an exercise plan, additional nutrients are required for the growth of muscles required to increase the metabolic rate required for long term weight loss. More information available at http://tinyurl.com/jax5h

Answer 8

Best of luck as you get started. Do Don't be discourage. The last place the fat grows is the last place the fat comes off. For money of us we will loose fat from our face, shoulder and calves befefore it stats coming off the stomacg. But stick with it and you acn do it. Figureout something lieelt lt things you can to to butn off an extra 600 calories eacg dat (That will hlep you lose 1 lound each week). Se if you can find way to cut out 600 calories of your diet with being hugry (that will lose an antra pound ow eek.

For spefici tups see http://familydoctor.org/788.xml

Answer 9

A low calorie diet, eating smaller amounts at regular intervals, drink lots of water, cut right down on your alcohol intake.

Then, you need to do weights and then in the same session follow it by cardio until fatigue.

Answer 10

cardio which makes you lose weight and weights which makes you build muscle. do less cardio and more weights if you want to burn fat-plus you need the cardio and weights combination since that is how you build strong and lean muscle.