If you want to burn fat and build muscle, be prepared to be dedicated and disciplined. Changes need to be made with your current diet and activity levels. This involves weight lifting and other calorie-burning exercise. A benefit of building muscle is that it can also significantly contribute to fat burning due to its high metabolic effect on the body.
Eat Nutrient-dense Foods
It should come as no surprise to you that your diet needs to be healthy if you want to burn fat and build muscle. Foods that are high in sugar, sodium and saturated fat need to become a thing of the past. Your diet should consist of muscle-building protein, complex carbs and essential, good-for-you fats. Healthy foods that meet these requirements for macronutrients include chicken breast, eggs, turkey loins, lean beef, whole grains, fruits, vegetables, beans, nuts and oils such as olive oil and fish oil.
Eat More Frequently
Eating smaller meals every two to three hours throughout the day can help you in two ways: It can keep your metabolism elevated and it can also keep your muscles well supplied with nutrients. Being that protein is important for muscle repair and preservation, be sure that it is present in each meal. A tuna sandwich on whole wheat bread with lettuce and tomato is a meal example.
Drink More Water
Muscles are composed largely of water. To keep them well-hydrated, consume at least 10 cups of water a day. In doing so, give up the sugar-laden beverages, caffeinated drinks and alcohol. All of these drinks can cause either dehydration or excess, empty calories. Drinking water is also important because of water lost through sweating during exercise.
Incorporate Cardio Exercise
Cardiovascular exercise is characterized by repetitive movements of the major muscles in the body. This type of exercise burns calories efficiently and it can contribute to fat loss. Being that you still want to gain muscle, keep your cardio to a moderate intensity and do it three days a week on nonconsecutive days. Any type of cardio can be done such as running, hiking, biking, swimming, elliptical training or stair stepping. Aim for 30 to 45 minutes per session.
Practice Compound Exercises
When it comes to building muscle, compound exercises are your best option. Unlike isolation exercises that only work a single muscle, compound exercises work multiple muscles. Bench presses, bent over rows, pull-ups, dips and deadlifts are examples. Perform three to four sets of these exercises, eight to 12 reps, and work out three days a week on the alternating days of your cardio.
Get More Sleep
Sleep deprivation can cause your hormones to be thrown off, leading to an increased appetite and decreased energy. With low energy levels, you will not be able to exercise at a high level. With an increased appetite, you run the risk or overeating. To prevent these occurrences from happening, follow the U.S. Centers for Disease Control and Prevention's recommendation to get seven to nine hours of sleep a night.
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