Personal Training Tip: Burn Fat and Build Muscle at the Same Time
In this post, we touch on how to build muscle and burn fat at the same time. To create an in-depth personalized routine please consult an AFC personal trainer and consult your doctor to make sure you are healthy to take on a new fitness routine.
One of the most talked about topics in gyms and local fitness clubs, is the question, are you able to build muscle and burn fat at the same time? Scientifically, to build muscle, you need to take in more calories than normal. Conversely, to lose body fat, you need to take in less calories than you require. So, how do you gain muscle and lose fat at the same time knowing that there are different calorie requirements?
Well, you do both. On weight training days, you’ll be taking in more calories, using a calorie surplus. And, on non training days, you’ll be taking in less calories using a calorie deficit. On your cardio days, you’ll be taking in the amount of calories your body needs, using maintenance calories.
Another factor that we need to account for to achieve maximum muscle development is the type of weight training you’ll be doing. For building as much muscle as possible while trying to lose body fat, high volume training is one method that works well.
High volume training, for this article’s definition, is when you use less weight resistance than normal weight training but much higher amounts of reps. For example, super setting, (when you do 2 exercises back to back), combined with high reps of each exercise can yield excellent results. When super setting you should set the weight to much less than normal, say 50% of your one RM (One Rep Maximum). Use too much weight and you’ll be exhausted too early. You need to stick to specific tempo times too. For example, 2 seconds on the way down, and 1 second on the way back up, depending on the exercise you are doing.
Consistency At The Gym Is Key
For most people, doing this format of calorie intake and gym training regimen at least 6 weeks would be ideal. With possibly every 3rd or 4th week, doing a light week – this is when you set your weights slightly lighter in the gym so you can weight train and also recover more while continuing your cardio exercises at the same time. After a light week, it’s back to trying to add more weight to your workouts each week. This way you get consistent improvement and increases. Good luck! As Always, consult your personal trainer and physician before committing to a specific regimen.