How To Burn Fat and Build Muscle

By Yuri Elkaim, BPHE, CK, RHN

Burning fat and building muscle are very common in today’s society. To do this you have to have everything in the right place. You must focus on three core factors. This is the correct tools, the right materials and the time to create that masterpiece. To succeed in this you must do the following:

  1. Nutrition – you have to eat correctly, this means no junk food and fizzy drinks/alcohol. You need to fuel your body, but use the right materials to build muscle and burn fat.

  2. Train – You will need a well constructed plan to achieve this great shape.

  3. Rest – You will need to rest as this is just important as training, over training will not make you gain muscle because it can’t repair in time.

When it comes to nutrition you are entering a field of science, but don’t let yourself get too confused.  You will need to cut out all the bad carbohydrate foods e.g. white bread, pasta, sweets, chocolate, and any fast foods etc. Use wholemeal bread instead and drink at least 1.5 litres of water every day. Hydration is also a key factor. Eat every 2-3 hours but smaller portions, when you do it this way your body and muscles are always been fed, so they can get that wanted nutrition. Never starve yourself, your body needs feeding.

Training is essential for obvious reasons; you will need a plan that suits you and your requirements. The best type of plan to burn fat and gain muscle is a healthy combination of high intensity cardio and full body strength training. Try and train large movements instead of just individual muscle groups in each session with a maximum of about 4-5 workouts per week. This way your muscles can rest but you can really train them hard the day you exercise them. Finally keep your muscles guessing, if you do the same exercises with the same weights all the time, you are not pushing yourself and your body becomes use to it. Up the weights and add more repetitions etc.

The final factor to take into account, when you want to burn fat and gain muscle is rest. Everyone needs to rest to repair those muscles, this causes the growth. If you train Monday – Friday, rest Saturday and Sunday. Try and sleep for at least 7-8 hours a night to help your body really rest and relax.

If you take these three points and abide by them, you will lose that fat and gain quality lean muscle. It will be hard at first, but just play around until you feel comfortable. Once you are use to a strict diet the results will come flying in. Remember to stay focused and committed to your goals and keep persisting no matter what!


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