How Much Weight Should You Have Gained By 18 Weeks Burn Fat & Build Muscle – 4 Rules That You Must Follow to Accomplish This Feat

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Burn Fat & Build Muscle – 4 Rules That You Must Follow to Accomplish This Feat

Let’s look at the facts here; A complete body transformation usually requires a two-step approach. To really look different, you have to burn fat and build muscle, and it’s not easy to do both at the same time, so if you want a change at the same time, you’ll have to follow a few simple rules.

It’s usually easiest to focus on one or the other because the body requires optimal conditions to burn fat and build muscle at the same time. Let’s look at some things that are necessary for both.

1 – Compound exercises with free weight

First of all you will need to do some lifting that will stimulate your whole body to grow and you need to do it efficiently and not waste energy on machines and isolation exercises. To burn fat and build muscle, your body needs energy stores to adapt and recover, so you really need to focus ONLY on what works in the gym. No room for fluff! These are exercises like squats, deadlifts, chin-ups, pull-ups, dips, push-ups. These multiple joint exercises work multiple muscles at once and you can use heavy loads on the body. Deadlifts and squats can increase testosterone levels, so include them if you want to grow.

2 – The exercise time must be under 45-50 minutes

Some of you more experienced lifters already know this, but most people don’t. If you exercise vigorously for more than 45 minutes, your testosterone levels start to drop by up to 80%. That’s right, work out for too long and your male muscle-building hormone is reduced to schoolgirl hormone. Don’t let this happen unless you think you can somehow beat the system in your body. To burn fat and build muscle, keep your workouts short, focused and intense. Have a purpose why you are theirs and complete the task. Keep a training diary and strive for continuous improvement.

3 – Carbohydrate meal timing

There is also no way to get you to burn fat and build muscle without some dietary manipulation. If you feed your body a lot of fast-burning sugary carbs throughout the day, you can certainly use them to build muscle, but once a spare tire grows around your waist, your chest will look small and flabby. During the day, eat only slow-burning carbohydrates with a high fiber content. Black beans, pinto beans, rolled oats, and all fibrous vegetables are good choices.

The only exception to the rule is after training. If you want something sweet, it’s time to eat it to restore glycogen levels in your muscles and liver. Don’t be stupid and go for something like soda because the high fructose corn syrup hits your bloodstream so quickly that it can still turn to fat. Some foods with regular sugars are fine as long as you don’t overdo it, but fruit would be the best post-workout choice for burning fat and building muscle.

4 – High intensity interval training

Another key ingredient to burning fat and building muscle is another simple manipulation of cardio. Long periods of steady-state cardio are counterproductive to muscle gain. All you need is a few 18-minute interval sessions per week to kickstart your fat-burning regimen. Do a sprint, jump rope, or bodyweight workout and your metabolism will jump up for a few hours, causing it to burn fat during those hours. Yes, fat burning occurs only after training!

Burn fat and build muscle with the following techniques. You can also follow my 84 day review where I achieved how to create a total character transformation.

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