Is it possible to lose fat and bulk up muscle at the same time?

Question

I'm a 25 year old male, about 5'10" and 12st 5lb.

I estimated my body fat percentage on the internet earlier and it's about 16%-20%. Ideally I'd like it to be nearer 10% so obviously i need to lose some weight.

But I play rugby (I'm one of the little ones!) and I'm constantly trying to put weight on!

Is there a combination of exercises I can do that will lose fat but, increase muscle mass BOTH fairly rapidly?

PS I am thinking about protein supplements too.

The problem is, I've tried to "bulk up" a bit in the past and it's never worked, so this time I'm going to use protein shakes. but they add approx 1100 calories to my diet!

will i still be able to lose the excess fat as well as build muscle?

Answer 1

You probably don't want your body fat to go much below 15 but you will know you body best.

If you build muscle then your metabolism changes so that you burn more calories (muscle needs more energy to 'live'). Best thing to do is up your calorie intake - try chicken, veg, fruit, fish etc. Then you need to hit the weights!!!

I'd do some cardio too if you want to be toned rather than super muscley!!!!

Answer 2

Yes it is. But as muscle weighs more than fat you will not necessarily lose weight.
I am not qualified to give advice on types of exercise but I would think if you are considering some serious bulking you would work out at a gym. The instructors there would be able to give you accurate advice and the same goes for the protein supplements, they would know about that too I would think. I would add just one thing.....Be careful with the protein supplements, it can actually damage your body to take too much!!!

Answer 3

As it pertains to building muscle, every one wants to coach you on how to accomplish it and them all have their own program they declare works for you. Life's too small to test these, therefore you have to find the types that speak to you, and that resonate with you and this is Critical Bench from here https://tr.im/icNdO
Critical Bench program will attract an extremely certain target client, therefore should you feel that this really is lining up in your sweet spot, definitely provide it a chance and use it to use.
The bench push is definitely one particular exercises that can offer you a ton of power, and also form the human body such that it gets noticed. If you have a strong chest, it's among the first issues that gets checked out by the contrary sex, and it's one of the very most of use muscle organizations for all kind of actions and with Critical Bench program you will get what you want.

Answer 4

If you prefer large results in regards to your benchpush journey then you definitely require this system https://tr.im/GV2yT .
If you've actually wished to bencha particular number, like 200 or 300 kilos, and always fallen short, you should look into finding some suggestions from Critical Bench program.
Critical Bench will demonstrate results in creating muscle tissue through benchpress.
Taking into consideration the items distressed out in this program, you are fully guaranteed to notice great results as offered with programs made by an expert for aspiring bodybuilders

Answer 5

I think the answer is one of diet..If you are training hard you MUST make sure that you are getting plenty of good carbs and protein. To bulk up you need to be lifting heavy weights and not too many reps. Whey protein is also very good for building muscle..take a look at bodybuilding.com as they have some good advise.

Answer 6

fat and muscle are two different substances. one will not turn into another.
the more muscle mass you have, the faster you burn fat.
the quickest way to build muscle is lifting heavy weights in the gym. don't forget to get an instructor.
protein supplements are generally safe but an increased intake of protein could apply stress to the kidney. make sure you drink plenty of water.

Answer 7

Sure, it's possible. Aerobic exercise for weight loss, weight lifting and increased protein in your diet to increase muscle. Good luck. Sounds like you're in awesome shape anyway.

Answer 8

Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of times.

Answer 9

Do it naturally - dont bother with steriods as the minute you stop taking them your muscles will go down!!
cut down on fat food, eat meat for lunch and dinner and go and do weights at a gym 4 times a week!! it will be natural this way aswell!!

Answer 10

Thats kind of the point of all round exercise. Turning the fat to muscle.