Hi, Johnny here.
Some also reason that you need a calorie deficit to burn fat and calorie surplus to build muscle. Well, yes – calories do matter – but it’s much more complicated than just calories because of factors such as within-day energy balance, hormonal response and “energy partitioning.”
This process as you will see is what is called “the holy grail of body transformation”. If you want the shortest, fastest, straightest path to muscle building and fat burning success, you need a guide…a plan, a roadmap… and the Holy Grail e-book is it.
If you’re serious about physique transformation, then grabbing a copy of The Holy Grail Body Transformation system is a no brainer decision.
Olivia Parkes was 16 when her school, peers and family condemned her to being overweight. Rather than work on it, her situation deteriorated into her late 20’s. Her contemporaries were getting married with children while she was going from one date to another. And as soon as the guys met her in person, many more ended the dates less than an hour into the evening.
Then it dawned on her, after her last date called off the date as soon as they met. She realiszed she had to do something fast about herself.
Thus, she bought into a weight loss and diet program and did have some sizeable weight loss. However, she had a desire disappointed by the program – how to lose fat and gain muscle. She had wanted to build muscle lose fat and requested how to gain muscle and lose fat to look even fabulous!.
Dissatisfied, she began sifting through the internet and everywhere else for another program that would satisfy her desire to lose weight and gain muscle at the same time.
Finally, she found one. ‘The Body Transformation Program’. Click Here!. The program identified that during the process of her fat loss, she had burned off precious muscles, which is the reason for her not gaining muscle at the same time she was losing weight, hence her frustration.
She adjusted accordingly and got through the program, and within weeks, she achieved her heartfelt desire and became happier than ever. She’s recommending the same program to her family, friends and relatives.
Olivia is just one of several men and women who are benefiting from the Body Transformation Program. If you are desirous of a lean beach body, if you are a dieter and desires to gain muscle, if you are an athlete or muscle seeker, if you want to lose weight and gain muscle at the same time,
If you want to lose fat and gain muscle, if you want to get fit, sexy and bikini ready body, or you are like Olivia above or you are seeking muscular body to attract the girls, I cannot recommend this program more by asking you to Click Here! to claim your spot at once!
5 Practical Steps To Lose Weight And Gain Muscle At The Same Time
1. Eat More Protein At Every Meal
A review published in Sports Medicine recommends consuming between 2.3 to 3.1 grams of protein per kilogram of your bodyweight (1.09 to 1.41 grams of protein per pound of your bodyweight).
As a general rule, aim to include at least 25 to 30 grams of protein in
every meal – and even slightly more if you are vegetarian or vegan.
2. Lose Weight Slowly
Drastic drops in weight tend to be the result of losing not just fat, but also muscle. Therefore, do not try to lose as much weight as quickly as possible; lose weight slowly. Lose no more than 1 to 2 pounds per week.
Reducing your caloric intake by 500 calories per day is a good place to start.
3. Do Strength Training At Least Three Times Per Week
Include at least two days of weight training a week in order to maintain existing muscle mass and three or more times a week to build muscle.
Focus on fitting in these workouts first and then you can start to think about adding the right cardio workouts to your routine.
4. Keep Your Cardio Workouts Short and Sweet
To lose the most weight and gain muscle out of your cardiovascular workouts, it’s best to focus on high-intensity interval exercises, such as:
Repeated sprints on the treadmill, elliptical or bike.
These workouts will burn fat while building muscle, whereas low- to moderate-intensity steady-state cardio burns both muscle and fat
5. Give Your Muscles A Break And Be Patient
“Muscles need rest to grow.”. When it comes to building muscle, doing more than your body can take is not necessary.
How much break?
For instance, f you perform an intense lower-body strength routine on Monday, wait until at least Wednesday to target your lower body again.
You can always perform upper-body lifts on Tuesday.
Then, every week, schedule at least one to two days of full rest from your structured exercise.
As you get closer to your goal, expect to see more subtle changes in your weight and muscle levels, and don’t get discouraged.
If you’d like to learn more or join an organized, stress-free & successful
program helping thousands lose weight and gain muscle Now,
If you would like to build muscle, then here is how I’ve gained 43lb of muscle in Belgium, and how you can gain as much muscle in America (or elsewhere).
Are you looking to grow muscle mass, and burn calories more efficiently? It doesn’t happen overnight (as any body-builder can tell you) but you’ll be well on your …
Learn about the top muscle building supplements on the market. Watch an introduction video on supplementation for muscle building. Become an expert!
Be sure to check out my other post on lose weight and aging.