A carefully designed program combinging hight-intensity weight training with the reight diet and supplementation plan can achieve these seemingly contradictory goals. The key is timing: alternating heavy- and moderate weight workouts while also splitting each week into two dietary phases, a cutting phase and a building phase. This approach not only allows you to achieve both goals concurrently but also keeps your metabolism elevated, which is vital to burning bodyfat and increasing protein synthesis (muscle growth). Pay careful attention--many variables are at work and constantly change over the course of each three-week cycle.
MIssion 1: Loose fat
The cornerstone to shedding bodyfat is a controlled method of calorie reduction--specifically, eating smaller portions of carboydrates while elimination excess dietary fat. As calorie intake declines, your body begins using bodyfat for fuel which makes yout physique look harder. However, when you reduce calories, your body also increases the amount of protein tissue, too. The solution: As you decrease calories from carb sources, bump up those from protein sources. This approach shittles some amino acids into energy production (making up for the carb shortage) which ultimately protects against muscle loss.
During a calorie-reduction phase, airobic exercise can signigicantly increase fat-burning, but do not over do it. Zealous cuts in calories, sharp increases in aerobic work or prolonged dieting trigger the body;s starvation response--a build-in matabolic reaction in which the body slows its ability to burn calories and bodyfat for long term survival. This plan sidesteps this issue because does not include extreme calorie reductions, lengthy dieting or marathon cardio sessions.
You can also manipulate your training to increse calorie burn and make your physique look harder. This workout utilizes moderate weights for higher-rep sets, which help deplete your workin gmuscles of glycogen (stored carbohydrate) and, in turn, burn fat. Reduce beween -set rest periods by 15-30 seconds to keep your heart rate elevated for fat loss. Spending too much time on higher reps, however is not the best way to build muscle tissue, so follow this high-rep protocal for only seven days every third week, then switch to two consecutive weeks with heavier weights and lower reps.
Mission 2: Build muscle
Building mass requires not only protein but also calories, especially those from carbohydrates. Calories fuel your training, and if your body does not have the resources to train really hard, you will not grow. The muscle building process, in which the body adds muscle by synthensizing the protein you eat into new tissure, is an energy demanding event as well. Again, growth can not occur without enough calories. Supplelmentation in this phase will also help you build size.
The "get big" phase uses heavier weights for fewer reps and growth. Follow this heavy lifting phase five days a week for two weeks; in the long run, this method of training is better for building, metabolism boosting muscle than a high rep approach.
