Many of us would like to build some muscle or lose some fat. Both of these goals are very realisable for anybody. Nevertheless if you wish to make dramatic physical changes, then both fat reduction and muscle gain are doubtless both going to be necessary. And regardless of what you may have heard, or what varied “experts” have told you, this is wonderfully attainable.

The initial problem when we try and hit both goals at the same time is that we do a bit of one, a bit of the other and end up spinning our wheels and having the same skinny-fat physique we had this time last year. Hold on, you are saying, you simply related it was possible! In actual fact there isn’t any magic bullet ( well not exactly, but I’ll come back to that ), it is simply a question of organizing your work.

To increase muscle you want an excess of calories and to eliminate fat you must be in a calorific deficit. The “secret” is going from one to the other. To try this, you need 2 things ; one, a sensible plan, and two, a little knowledge of how your body works.

If we look at your body, there are times when it wants to send what you chomp into your muscles, and other moments when it wants to store these calories as subcutaneous fat. So we are going to give the body what it wants!

After your weight-training sessions ( and weight-training should be at the heart of any coaching routine no matter what your objectives may be ), you’re going to eat. At this time hormones ( essentially insulin ) are primes to send all of these calories into your muscles. Your post-workout meal should truly be the most important one of the day.

As far as fat loss goes, we are going to do exactly the opposite. As an example, for someone who trains in the middle of the afternoon, he would stay in a slight calorie delinquency until shortly before his workout. If extra cardiovascular is required, this would be time to do it also.

This in simple terms is how we manage two allegedly contradictory goals. Now I also mentioned a “magic bullet”. This is the other crucial thing. Fortunately , there are some smart folks out there who can walk you step-by-step thru a program to add muscle and get rid of fat at the same time. This is excellent, as it takes out one of the biggest reasons for failing in any fitness program.

Using the right program is a great start. Using cardio fitness exercises really is straightforward.