Gain muscle or burn fat?

This year's new years resolution -- To gain muscle or to burn fat? Seems like a stupid question, and it actually is, because to build the body of your dream you need both. Many beginners pay attention to gaining muscles mostly, but to define them you need to burn some fat also. A proper nutrition, weight training and cardiovascular exercises are key points on your way to defined muscles 

Fat Loss Process

To start fat loss, you need to eat in small portions and drink not less than 7-8 glasses of water per day. This will not allow the metabolism to slow down. In addition, it prevents you from overeating as a result of the widespread famine that comes when you are not eating. Eat 5 times a day to 300-500 calories. Also try not to take a break between meals more than 4 hours. But the key point here is to create a small deficit of 400 – 500 calories per day. Do it with respect to balance of proteins, carbs and fats in your meal and you will feel that your body have started to use it’s own fat in order to meet your energy demand. Remember, that if you don’t take enough protein, it will affect your muscles; and if you don’t take enough carbs or fats, it will affect your energy system and vitamins adoption.

Anaerobic Training for Fat Burning

Anaerobic training is the next step to defining your body. Cardiovascular exercises (cycling, swimming, running, etc) performed with some intervals in-between is much more efficiently in accelerating metabolism than the measured aerobic workout. Interval training will burn more calories per minute and speed up your metabolism for several hours. Desired volume loads with the weights in combination with intensive interval training can keep your metabolism at a high level for at least 24 hours. Perform 3 or 4 sessions a week in the morning. Strength training is also effective way to burn fat, though. Kilogram of muscle mass burns 9 times more calories than kilogram of fat mass. So do not forget to perform your usual weight workout.

Conclusion

When you’ve limited your calories intake and incorporated cardiovascular exercises into your weight program, the result won’t take long to be seen.