Sometimes it’s not enough just to lose weight. You want to burn fat and build muscle, too. After all, who doesn’t want a lean, toned body. Some of you may even want to build muscle so that you look like you’ve got definition or bulk.
In this article, we’re going to explore:
- How to build muscle in a safe way
- How to burn fat so that your muscle definition is apparent
- Foods you should eat and avoid as you burn fat and build muscle
Ready to begin transforming your body? Here’s how to burn fat and build muscle in a healthy way.
1. First, talk to your doctor.
This is especially true if you have any health conditions at all. If your heart isn’t strong, for instance, that may change the way you exercise. If your iron levels are low, it may change the way you eat.
Talking to your doctor is the best first step to building muscle and burning fat. Together, you and your doc can talk about your medical history and your dietary needs as well as your goals and your plans to reach those goals. You can decide if there’s any exercise or nutritional plan that’s not right for you, and improve your plan by choosing exercises that are.
People who should consider a visit to the physician include:
- Women who are breastfeeding
- People with heart or other organ trouble
- People who have respiratory disease
- Seniors over the age of 65
- People under the age of 21
Once you’re cleared for exercise by your doctor, it’s time to start burning fat and building muscle!
2. Start slow.
Whether you’re trying to lose weight or just looking to bulk up, remember that it’s not going to happen overnight. Transforming your body is a process, and it’s going to take gradual steps to get there.
Consider visiting with a personal trainer before you get started. He or she can help you decide which exercises are good for your goals, in concert with your discussion with the doctor. For instance, if you want a more defined abdominal area, your personal trainer can help show you machines, floor exercises and free weight strategies that will help you reach your goal.
Most gym memberships include at least one free personal training session. During your first session, your trainer will evaluate your current fitness level. He should also be able to give you a tour of the facility, and show you which equipment is best for you.
3. Begin to change your diet.
Just as your muscle gain won’t happen overnight, it’s pretty fair to say that in most cases your dietary changes won’t either. Gradually, however, you’re going to need to switch from sugary, fatty and high calorie foods to a diet that’s more suitable to building muscle.
Start by cutting out sugary drinks – entirely! No more soda and sweet tea! Instead, opt for water with a splash of lemon or green tea, which is great hot or iced. Just don’t forget: no sugar in your tea! Next, begin to add water to your day. You should be drinking throughout the day, so be sure to carry a water bottle around. Stainless steel, BPA-free bottles are best, as they’re non-toxic and won’t harbor bacteria as well as plastic.
Finally, begin to change your outlook on eating. You may not need to cut calories, but you’re going to want to add more fresh foods to your diet. Skip the juice and opt for the whole fruit instead. Boost up your protein a bit, as this nutrient is going to be what helps your muscles recover.
Remember that food is essential to the health of your body and for repairing damaged muscle tissue after you lift or exercise. Don’t skip out on carbs, as they’ll fuel your workout, and be sure to get healthy fats like those you’d find in nuts, eggs, avocado and olives.
Talk to a nutritionist or your doctor about how many grams of each nutrient you should be consuming each day.
4. Know how your body uses fat and muscles.
Before you start burning fat and building muscles, it’s important that you know how your body works.
First, let’s talk about fat. Your body has two types of fat: white fat and brown fat. There are actually two types of white fat, which include visceral and subcutaneous. Subcutaneous is usually the stuff people want to lose, the stuff you can hold when you pinch your belly or thighs. It’s also where your body reserves energy. Visceral fat is beneath that, and its purpose is to protect your organs and muscles.
Brown fat is the good fat. It actually burns calories as you move throughout the day. Generally speaking, the more you move, the more calories you’ll burn within reason.
Now, there are also two types of muscle: slow-twitch and fast-twitch. Slow-twitch muscles are activated when you do low-impact or endurance exercises. Fast-twitch fibers are used for bursts of energy, like sprinting and jumping.
For the most part, your body will get its energy from your white fat first. Once you reach a certain intensity, it’ll feel like it needs more. Carbs are its go-to source, as they’re easy to burn. That said, your goal is to burn as many carbs as you can while you work out in order to allow your body to use the energy from your fat to recover.
5. Know what to do with this information.
If your goal is just to bulk up, this may not apply to you. If your goal is to just lose weight, it may not be applicable, either. But if you want to burn fat and lose weight, there are a few tips that are going to help you do just that.
First of all, keep moving! How do you normally work out? Do you do leg presses, then stop to take a break and spot your buddy? Don’t do that. Instead, move directly from the leg press bench to the pull up bar. Keep your body moving so that it can continue to burn calories and generate brown fat.
Secondly, don’t fall into the trap of doing the same workout routine every day. Don’t just lift and don’t only do cardio. Instead, switch it up and go outside for some sprints. It’s essential that you work both your fast and slow-twitch muscles to build muscle mass.
Finally, do different workouts that are going to increase the intensity of your exercise. Watersports like surfing and swimming are great options. Run uphill today, not just on the treadmill. Better yet, go for a jog in the sand. Do your pushups at an incline in your yard. This variety is going to help you keep your body from adapting to the “same old routine” you do every time you exercise.
Knowing how your body uses its energy reserves is going to help you determine how best to switch up your workouts. If you have any questions or doubts, ask your personal trainer or your doctor.
6. Heavy lifting vs. volume lifting.
Well folks, the jury’s still out on this one. Some experts say that doing higher reps of a lower weight is more beneficial to building muscles. Others say that you’ll see more gains from fewer reps of higher weight.
There are pros and cons to each. The biggest “con” to maximizing the weight and minimizing the reps is simple: safety. Say you’ve just begun to work out as part of a weight loss and body building routine. You’ve not had much experience with it, which means your muscles, bones and joints aren’t accustomed to heavy lifting.
In this case, more reps of lighter weight are probably best for you. Your motions will be more controlled, your bones will have time to grow in strength and you’ll be less likely to sustain injury. Let’s face it: it’s easy to throw out your back or strain a ligament by lifting something heavy. Just think about the last time you flipped your mattress.
When you’re just beginning to burn fat and build muscle, most experts recommend you start with more reps of lower weight. Find a weight, for whatever activity you’re doing, that you can sustain 20 to 25 reps. Then, add weight.
It’s never smart to do any kind of lifting if you don’t know how to do it. Be sure you meet with your personal trainer for instructions. Don’t rely on watching that other guy in the gym – there are many people who do exercises completely wrong.
There’s no one size fits all method for everyone. If you have any questions, you know who to ask: your doctor or your personal trainer.
7. Don’t underestimate the power of sleep.
Healthy sleep hygiene is imperative to a successful fat burning, muscle burning routine. Many athletes, and individuals in general, forget that recovery is so important. When you don’t get enough sleep, you’ll be more prone to injury and accidents and, well, you’re just plain going to be tired.
While you sleep, your body recharges, and not just your energy. Your nervous system reboots, too, meaning you’ll be more easily able to react to things (for instance, while driving). You’ll be better able to manage pain, and your muscles will be better able to contract while you work out.
A healthy sleep pattern also impacts your hormone levels, including cortisol and testosterone, which are both essential to burning fat and building muscles. (Yes, women have testosterone, too.)
You may not need a full eight hours’ sleep each night. Every person’s body is different. But when you go into a workout feeling less than rested, you’re going to feel it. Your workout will feel more intense, even if it’s the same routine you did yesterday. And you’re much more likely to sustain injury if you go into a workout half asleep.
Bottom line: get some rest. Your mind needs it and your body needs the time to reboot, recharge and recover. You’ll thank yourself during tomorrow’s workout.
8. A bit more on recovery.
Sleep isn’t the only way you’ll need to recover from a workout. You’re also going to need to pay attention to the foods you eat to help your muscles rebuild.
It’s recommended that you eat protein within 30 minutes of the end of your workout. That’s why so many health clubs and gyms have smoothie bars: some whey protein mixed with juice and ice might be just what your body is craving.
Do be sure to eat a light snack before you work out. That’ll help give you the energy you need to perform. It’ll also help to regulate your blood sugar, as some people are prone to “crashes” during intense workouts.
But don’t neglect to consider your post-workout meal. What you eat after you work out should include:
- Proteins – amino acids help repair the muscle that you’ve broken down
- Carbs – to help replenish your body’s glycogen stores
- Healthy fats – slows the digestion of your meal (just some whole milk will do just fine)
Different people will require different nutrients, but most people agree that a three to one ratio of proteins to carbs is ideal for most people.
Foods that are great to include in your post-workout meal include:
- Eggs
- Cottage cheese
- Greek yogurt
- Chicken
- Tuna
- Avocado
- Whole grain pasta
- Chocolate milk
- Oatmeal
- Dark leafy veggies like spinach and kale
9. Supplements to help you burn fat.
You can go to the grocery store or pharmacy and count thousands of bottles of pills that claim they’re going to help you burn fat. Some make ridiculous claims, like “Lose 20 pounds in 2 weeks” while others are more non-descript.
Do you need a supplement to help you burn fat? Nope. You sure do not. Will a supplement help you? Maybe.
There are oodles of fad diets and snake oil pills on the market. Not all have been evaluated by regulating agencies to be effective or safe. In fact, most have not. If you feel you would like to begin to take a fat burning pill, we recommend you stick with one that’s been tried and true. We also strongly recommend that you talk to your doctor first.
Supplements that may help you burn fat include:
- Green tea
- Black pepper
- Apple cider vinegar
- Probiotics
Remember that you’re not going to burn fat simply by taking a pill. A healthy diet and adequate exercise is going to be essential. Also, remember there’s no way to target a specific area of your body. So, for instance, if a supplement says it will “burn belly fat” just put it right back on the shelf.
10. Supplements to help you build muscles.
As with so-called fat-burning pills, there aren’t any supplements that will magically give you Popeye’s arms. In fact, many you’ll find on the shelves belong right in the garbage can with Popeye. You’re going to need to work, and you’re going to need to work hard for the muscles and the body you want.
That said, there are a few which may be more beneficial to your muscle gain than others. In fact, there are few which weightlifters and bodybuilders swear by. A few of these supplements you can purchase right at your health club: some are pills and some are powders you can add to your shake. Just ask your gym rep.
And, as always, check with your doctor before taking a muscle building supplement.
A few of the most commonly used supplements to increase muscle mass are:
- Creatine – a substance naturally produced by your body that, when supplemented, may help build muscle mass
- Protein – if you don’t have tie for an egg or a piece of chicken, consider taking a protein supplement
- Beta-Alanine – an amino acid that may help improve your performance by reducing fatigue
- BCAAs – Branched-chain amino acids are amino acids you may not be getting if you’re not eating healthy proteins daily
- Testosterone boosters – these may help, but studies have shown that a high impact workout will do just fine
Once more, a healthy diet and proper exercise is all you need to burn fat and build muscle mass. But if you’re interested in supplements, start with these.
11. Foods to avoid when you burn fat and build muscle.
If weight loss isn’t your goal, there really aren’t any foods you should specifically avoid when you’re trying to build muscle. However, as we mentioned earlier, it’s best to steer clear of sugary, over-processed foods and foods high in fat. Cut out the fizzy drinks and switch to water or green tea. If you’re not a fan of water, you can always add a splash of lemon or cranberry juice to enhance the flavor.
Alcohol is another “food” you should consider limiting. It’s super high in calories and slows your metabolism. That may not be an issue if weight loss isn’t your goal, but if you want to trim up your subcutaneous fat, keep away. Plus, alcohol will make you groggy, even the next day. You’ll go into your workout feeling less refreshed, increasing your odds of injury.
Meats that are high in fat are not as beneficial to you as those that are lean. Proteins you can choose from for optimal muscle gain include:
- Chicken and turkey
- Nuts and seeds
- Eggs
- Salmon
- Tuna
- Cottage cheese and dairy
- Lentils
Fats are an important part of your diet, but you’ll want to get these from sources like nuts and seeds, avocado, olive oil and fatty fish like salmon. You’ll also want to avoid very low-calorie veggies and fruits. Instead of vegetables like cucumbers and lettuce, choose nutrient-rich options like broccoli, beets, squash and kidney beans.
As a whole, you should aim to eat a diet of fresh foods. Instead of processed sandwich meat, choose a chicken breast. Rather than reach for the O.J., choose an apple or a mango. If you have any questions, speak with your personal trainer or nutritionist.
12. Your workout schedule.
Building a workout schedule is a tough topic to cover, because each person’s life and routine is different. You may work the night shift. Therefore, we would be wrong to tell you to work out in the evening.
There are as many theories as how to develop your workout routine and weekly schedule as there are people who exercise. Everyone has an opinion, and not all are based on fact or science. That said, feel free to browse the web for suggestions and work out a plan that works with your own, unique lifestyle.
For an example of a weight training routine, visit the University of St. Thomas. With just that general information in mind, it’s probably best to speak with your personal trainer before you begin. He or she may have suggestions for you that you hadn’t thought of, and those suggestions may be more compatible to your goals and schedule.
The important thing is to keep it consistent. Experts generally agree that three times per week is plenty for weight training. However, on a couple alternating days you could focus on cardio or even do something different to get your fast-twitch muscles in action. Consider swimming or sprints.
Work out what feels good to you, then stick with it. If you hit a slump, simply talk to a personal trainer and try something different.
13. A few more tips as you burn fat and build muscle.
Everyone wants to feel good and look great. Some of you may aim to lose weight while others of you want to bulk up. No matter your goal, remember that it’s a process.
There are going to be weeks when you look in the mirror and don’t see any progress. Don’t let the mirror fool you! Your body is changing, but it’s a gradual thing. Don’t get discouraged, just hit the gym.
It may help you to keep a record of your food, your workouts and your sleep. This can help you identify areas that need improvement if you find you’ve hit a plateau.
Another suggestion is to take a weekly picture or two of yourself. This will allow you to chronicle the changes your body has made, and believe us when we say it’s super encouraging! When you look back to where you were just a month ago, it’ll be easy to get back into the swing of things.
Finally, remember that no one’s perfect. Are you going to sit down with a bowl of ice cream one night? Yes! Is that okay? Yes! Don’t turn it into a routine and you’re going to be just fine. Don’t be hard on yourself. Just keep on with your routine and you’ll be successful.
Good luck and have fun!
