Lose Belly Fat and Enhance Muscle Growth
...at the same time!
It is possible to lose belly fat and enhance muscle growth at the same time by following proven, tested principles that utilise the physiological laws that govern the human body.
Many people, especially guys, want to lose weight (body fat) but still be able to gain muscle. Whilst these two processes tend to be mutually exclusive, it is actually possible to achieve both at the same time by following specific principles.
In this article we will cover the exact principles you must use in order to achieve this goal. They involve manipulation of your diet, exercise and supplementation habits. We will also cover how each principles works and why it is effective.
Nutritional principles for losing belly fat and enhancing muscle growthCalorie Intake
In order to lose belly fat and enhance muscle growth you must create a 'calorie equilibrium'. This means the calories you expend each day equals the calories you consume. This is a guideline only and is certainly not an exact science.
If you have a slight deficit or excess of calories that is okay because there are so many other factors that come into play when it comes to losing belly fat and enhancing muscle growth. Plus, your body will adjust its metabolism depending on your food intake and exercise output.
If however, you want to lose belly fat and enhance muscle growth to achieve a lean, muscular physique, then it is essential to create a slight calorie excess. This way, your body can use the extra calories to build muscle.
Insulin is a 'double-edged sword'. It is an anabolic (muscle-building) and lipogenic (fat-storing) hormone. Therefore, controlling its production is critical to your success.
As a general rule, you want to keep insulin low all day long. This may be achieved by having small, regular meals, by controlling your intake of carbohydrate (smaller portions and emphasising more low GI vegetable-based sources of carbs) and by always having 'complete meals'.
The exception to this rule is post-exercise. Whilst you don't want to have a post-exercise shake immediately after your workout as you would do if your goal was to build muscle exclusively, you still want to have one around 20-30 minutes post-exercise.
The shake should contain protein, high glycemic index carbs (honey or glucose), creatine, glutamine and must be with water not milk. Milk slows down the absorption rate of the nutrients so water is the best option.
The shake should promote a massive insulin spike, which drive the nutrients into the muscle cells and promotes 'cell volumisation'.
The benefit of waiting 20-30 minutes post-exercise is so that you can keeping buring fat during the 'post-exercise window'. Having the shake immediately after the exercise session will induce insulin production, which in turn, stops fat burning.
High Protein Intake
Not only does protein provide the building blocks (amino acids) for building muscle, but protein also has potent appetite-suppressing effects, which indirectly assist fat burning.
Exercise principles for losing belly fat and enhancing muscle growthWeight Train 3-5 Times a Week
Weight training is an essential part of the lose belly fat and enhance muscle growth or build muscle approach. It is amazing the number of people who honestly believe that they can simply take a protein shake and they will look like the professional bodybuilders in the magazines!
Nothing could be further from the truth. Building muscle is a slow, deliberate process that the body fights all the way and weight training is the essential stimulus that is required. It forces the body to adapt to the stress that is placed upon it. It does this by increasing muscle size.
Without the weight training component the body will lose both fat and muscle during weight loss because it will indiscriminantly lose both tissues. The weight training forces the body to maintain its existing muscle mass, which then keeps your metabolism elevated, making fat loss much easier.
Cardio After Weights
It is also worthwhile taking a thermogenic like, XLR8 Thermogenic prior to the workout. By doing so your body will burn even more fat during the cardio session after the weights.
Extra Cardio Sessions
Supplementation principles for losing belly fat and enhancing muscle growthThere are several supplements that are beneficial when you want to lose belly fat and enhance muscle growth and improve your health all at the same time.
Not only do you need to know what to take, but more importantly, when to take it.
Of course, everyone should use a good quality multivitamin, omega 3's and antioxidants.
However, in addition to these, thermogenics should be used, particularly pre-exercise to promote the fat-burning process in the body.
Protein, creatine and L-glutamine should be added to the post-exercise shake to promote greater cell volumisation, and at the same time of having the shake it is definitelty worthwhile having some glucose disposal agents.
These will help to increase the uptake of the nutrients from the shake into the muscle cells even further.
Even though many people believe it is not possible, you can lose belly fat and enhance muscle growth and achieve great health by using the principles discussed in this article.
If you would like more information on how to lose fat effectively, get a copy of my e-book, Look Good Feel Great!
It contains all the information you need to lose belly fat and enhance muscle growth and improve you health dramatically.
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