how do i gain muscle and lose fat at the same time?

Question

do i have to eat a high calorie diet to grow big??
but wouldnt i get fat at the same time??
im confused

how do i lose belly fat and gain muscle at the same time?

Answer 1

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 400-600cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day (have lots of veggies to eat in between meals if you are still hungry)
8 glasses of water -carry bottle of water with you and when you feel hungry drink it - we often confuse hunger with thirst (our bodies confuse it)
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for average of 45min, weight training a few times a week, heavy weights, few reps and 2-4 sets(more muscle=faster metabolism)
to gain muscle - make sure you get a lot of protein - you can have whey protein shakes after working out and with breakfast
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, ice cream, candy etc) and nothing fried, oily.
of course you can spoil yourself once in a while with a little treat:)

Answer 2

Build Ripped Muscle Fast

Answer 3

Your diet goal will be to eat enough protein to build up muscle but without all the extra calories. This can be accomplished by eating lean meats like turkey, fish, and chicken. However, to lose fat you also want to make your diet healtheir in general. Eat more fruits and veggies, and cut back on junk food.

Answer 4

If you increase muscle mass, that'll eat into your fat storage when you're feeling sore and recovering.

Increases in muscle mass = faster metabolism. ---> Greater lipolysis (bringing fat out of storage to be used as an energy)

Do blocks of cardio and interval training to further accelerate fat loss.

Just eat in moderation in terms of calories.

You can't spot reduce fat. So just focus on general cardio and have a balanced weight training program.

Answer 5

Exercise results in loss of fat and increased muscle. Do sit-ups and crunches, leg lifts and squats, cardio and weights. Reduce sugars and fats, eat protein, lots of fresh vegetables and fruit, and drink water, no soda.

Answer 6

u can not do it at the same time and screw those who say u can. they probably never even have been to gym ´before. first u lose that fat of yours by doing cardio. then u keep cardio for 20 min as a warm up before lifting weights work out. u do not need to eat more, just take protein after work out (whe u start lifting weight) and do not eat anything after cardio work out

Answer 7

do lots of stomach exercises like sit-ups.
unless your doing really physically intensie exercise you wont need to eat a high calorie diet. (especially if you are already over weight) just eat what you eat now (but if you are eating unhealthily, then switch to healthy foods)

good luck.