How to BUILD MUSCLE and BURN FAT at the Same Time (DO THIS!!)

So how can you build muscle and lose fat at the same time? Well, it's actually quite simple; I'll be covering the behind the scenes foundation that is ultimately responsible for your simultaneous muscle growth and fat loss. Ignore these fundamentals at your own peril.

Now step #1 is hugely important. Tracking progress. There are multiple ways to go about doing this. Before/ after pictures, weighing on your scale, tape measurements, and strength progress. So as of right now, mark your progress where you currently stand. And more importantly, when you come to review your progress, ensure you’re tracking these #’s at the same time everyday. For example, in a single day you could fluctuate in weight by about 5-7lbs from the morning to the evening. Because of the food and water you consume throughout the day.

From here, you need to set your physique goal. Is there a certain weight you want to hit? Is it the lower abs you want revealed? Is it a new PR? Set this goal for the next 1-2 months out. As a year long goal is often daunting and easy to delay your start. Get specific with this and write it down alongside your current progress measurement. Another great way to envision your goal is to imagine the place and time you want to be looking the way you want. For most people this is typically the beach when they have to take their shirt off and go into the water.

Next will be scheduling your workouts. This is HUGE! How many days a week will you be training? Mon, Wed, Fri? Mon-Friday? 4 days a week? 6 days a week? Also, what time will you be performing these workouts? Before work/ school? In the evening? Pick the EXACT time.

Next, what will your workouts consist of? Dumbbell workouts? Gym workouts? Body weight workouts? How long will your workouts be? 30mins, 45mins, 1hr? Block this time out!

You’ll notice that what we’re doing here is creating an ultimate plan for yourself so you know EXACTLY what you’re doing everyday. This helps to build the fundamentals of your physical transformation.

An important lesson I’ve learned is that more often than not, motivation is EARNED at the beginning of your workout. It will rarely strike before your workout. I’m literally only motivated to workout 1/10 times. Those other 9 times? I don’t even want to workout. But I do it, because I know at about that 10 minute mark of a solid warm-up, I’ll unlock my motivation.

It’s also important that on my heavy workouts (excluding any quick morning cardio sessions) I’m carb’d up. Before these workouts I’ll eat a solid meal with a high amount of carbs, fats and protein about 30-45 minutes before my workout. This always helps to provide me with a high amount of energy before a workout, and ensure that energy lasts throughout the whole thing.

Next will be our diet...

The first easy step is to minimize all that junk food that’s super calorie dense in your house. Either throw it out, give it to a friend or hide it away from yourself; somewhere where you won’t see it right-away when you open your pantry or fridge. For example, 100g bag of Doritos will run 514 calories. Meanwhile 100g of Smartpop Popcorn will only expense you 297 calories. Another example; sugar-free jell-o will only run you 7 calories per CUP. Meanwhile the non sugar-free version... 70 calories.

Now, when it comes to calories needed for your physique, simply applying everything previously will begin to yield incredible results. Mostly because your eating up to this point was likely shit! Meaning for now, you likely won’t have to track your calories for you to achieve incredible results. If you pay close attention to what you eat and are consistent with your workouts, as well as your physique changes, you’ll soon be able to intuitively eat; the same way that I do. It’s pretty awesome not counting calories in everything.

#BuildMuscleAndLoseFat #BodyRecomp #HowTo
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