Basically, burning fat is incompatible with muscle gaining. Our body is badly responsive to such two things done simultaneously. It is counterproductive to combine weight trainings with physical endurance or cardio workouts. In contrast, it is helpful to work on these two fitness objectives separately. Even with targeted fat loss, it is essential to have moderate caloric surplus if you want to build muscles.
Weight vs. Cardio Workouts
Essentially, our muscles perceive weight workout as a signal to get augmented, stronger, with glucose fuel consumed efficiently. Cardio training signalizes the necessity to economize energy. Fat is used as fuel rather than glucose. Therefore, reduced fat with simultaneous muscle growth becomes impossible because the human body is not capable to adapt to such two different processes. It is noteworthy that muscle growth and fat accumulation originate from the same specific conditions. Equally, conditions for losing fat bring about burnt muscles.
Nevertheless, these two goals really can be combined.
Training&Nourishment for Muscle Building
The correct way to adjust the two targets is to elaborate different training plans which will also include nutrition. It is also essential to hold the nervous system and regenerative capacities intact.
One fitness week shows the optimal strategy for muscle building. In training, make 40-60 reps of an exercise split into 3 sets for every group of muscles concerned. It will totally make 80-120 times in a week consisting of 2 or 3 trainings. These figures are given for beginners. Gradually, increase the weight load and reduce the number of reps.
For effective muscle hypertrophy, you need calorie surplus in your nutrition. From a variety of calories-rich treats, prefer protein-rich products. Consume only healthy fats. Incorporate vegetables and cellulose.
If you are a beginner, your daily surplus of calories should be 250 kcal on an average.
For a medium-level athlete whose fitness experience is 2-4 years, your daily caloric proficit should be about 120 kcal.
Advanced athletes having more than 4 years of experience should have their calorie surplus of 100 kcal per day.
Cardio Workout Tips
To adjust your aerobic exercises to anaerobic ones, use the following recommendations:
1) Use elliptical trainers rather than running and jogging;
2) Take 6 to 24 hours for revival between weight and cardio workouts;
3) Don’t exceed the level of 2 aerobic trainings per week.
With correct fitness schedules multiplied by beneficial nutrition routine, statistically it appears possible to reach the following muscle growth figures:
For beginners: 0.7 to 1.5% of body weight (0.5 – 1.5 kg) in a month;
For medium-level athletes: 0.5 to 1% (0.3 – 0.8 kg) in a month;
For advanced athletes: 0.25 – 0.5% (0.2-0.4 kg) in a month.
Female athletes are more likely to reach the lower boundary figures within these ranges.
Criteria for Self-Assessment
Throughout the training process, track your personal array of indicators, such as:
– visible progress;
– weight handling capacities;
– your mood and general state during and after workouts;
– revival or regeneration pattern;
Incremented body weight with decreased centimeters make up the most demonstrative criterion.
In conclusion, don’t forget that our muscles consist of water by 70%. Make sure you consume enough water, 1.5 liters on average.