Program. Simultaneously burn fat and build muscles

The complex that we offer at first glance is complicated. But if you decide to follow it unconditionally, you can easily build muscles and burn fat.

The goal of many in the gym is to get quality muscle mass and at the same time burn fat immediately. Unfortunately, athletes who train for some time to achieve this goal tend to stand at one point, rotating the wheel for months, if not years. This proves that bodybuilders are inclined to great extremes and results.

Regardless of whether this is only natural among professionals or whether it is a consequence of the habits necessary to induce noticeable and prolonged physical changes in your body, this is suitable for most. Even when you copy the technique, when a group of people or athletes go through a strict bodybuilding diet. You eat so much that it would be enough to feed a small country during mass recruitment, and if you change the direction of the target, you already fit in enough food for the bird, when feeding on drying.

Everyone who has ever really tasted food for bulk or low-calorie meals, in fact, understand what extremes we are talking about. In the case of muscle growth, the body requires more food – a huge amount – in conjunction with a decrease in physical activity. And in the case of drying, after building the necessary muscles, the body requires a reduction in calories and a lot of intense and tiring cardio exercises. To try and establish a mutual compromise between body pumping and drying, usually come to a compromise in both cases.

To do this, relying on scientific research, and knowing how different systems of the body function, we will better understand and choose the necessary exercises and the right and timely nutrition to achieve the designated goal as quickly as possible – burn fat and build muscles at the same time. This plan, which we cite as an example in the article, may be more suitable for bodybuilders, and is a bit extreme.

However, thanks to dedication and hard work, you can also achieve these two goals simultaneously, with the help of proper nutrition and exercise.

What we are going to do is take advantage of the hormonal background of the body, as it controls the daily circadian rhythm, physical activity and eating time. The plan includes both extreme periods: increased diet for muscle mass and fasting for fat burning; combined with different physical loads – weight training for weight gain (with heavy weights) and cardio training for weight loss.

Basically, you will train for fat burning, limiting the amount of calories and carbohydrates, and doing fat burning workouts on conventional cardio and aerobic exercise machines.

The rest of the time, you’ll sleep, swing heavy iron, or eat like crazy to control protein synthesis, to build muscles, and take advantage of the anabolic hormones caused by heavy workouts and a nutritional schedule.

So, let’s take a look at what the program is built from.

How does the program work?

The breakdown of the diet plus strength training not only burns fat, but also puts the body in a deficient state of glycogen, which increases the sensitivity to insulin, so that the body spends every gram of nutrients supplied in a short period of high-carbohydrate intake of foods. Plus, it increases the hydration of cells, which is very important for the synthesis of proteins. The body responds to large meals by increasing the level of anabolic hormone insulin in the body.

build muscles

Having a high long-lasting level of insulin, can cause harm and increase fat gain. But for a short period of time immediately after training, we can maximize the anabolic power of insulin for anabolism and muscle growth, minimally eliminating the deposition of excess in the fat depot. Studies show that a large intake of carbohydrates during short high-calorie meals, causes a small effect of lipogenesis (the process of synthesis of fatty acids from carbohydrates).

At the same time, the body responds to large meals by increasing the amount of hormones produced by testosterone, leptin and thyroid hormones. The hormone leptin decreases during diets and causes fat burning, in turn, affecting the division of muscle cells. Increasing leptin during large meals, we increase the fat metabolism, which helps to follow our plan. At the same time, all other hormones are optimized for muscle growth. Carrying out cardio in the morning, not only burns calories and fat, but more allows you to stimulate metabolism, and the diet allows you to optimize fat burning.

Also, the time of strength training coincides with the time when the body passes from the anabolic state to the catabolic state. Carrying out strength training and intensive cardio in the afternoon or early evening, we increase anabolic hormones and their dependence on stimulating the metabolism of the body. The regime of strength training and high-carbohydrate nutrition allows you to manage the hormonal state and achieve our goal – to burn fat, and to build muscles together.

Program notes

The program for burning fat and muscle mass is designed for people who have an average metabolism and do not fit very thin and fat. For those who have just finished a heavy diet of 6000 calories a day and want to keep the weight available by burning fat and build muscles. For those who lose weight and have already lost 5% of their weight, due to fat, and no longer wants to lose weight, but continue to burn fat and gain muscle. The result of the program is an improvement in the appearance of the body and the shape of the muscles, an increase in strength, without changing the total body weight.

This means that the muscles grow and the fat goes away. Usually, if the body weight begins to fall, it means that the calorie deficit is too low, while cardio training should be excluded or the amount of food intake increased during a low-carb diet. Someone may or may not need cardio at all, they will limit themselves only to diet, but most need at least 3 cardio workouts per week. If you reduce the amount of cardio, then remove them on days of strength training and leave them on other days.

build muscles


When you grow muscle, weight is in place, and fat does not seem to go away. Keep in mind that the percentage of body fat in the body decreases – this is an ideal result. Those who stopped at one point and do not receive the result (the total weight grows), it may be necessary to reduce the total amount of high-calorie meals. Also consider, if you switch from high-calorie meals to low, water will be delayed, which can lead to an increase in waist size.

For this reason, it is important to compare measurements after large meals, and not in a low-carb / low-calorie day, as these figures will be different. It is also necessary to understand that no matter how successful the program is, there will come a time when the body gets used, and another more specialized program is required.

However, most people with a body fat of 10-15% can get the result in 8% fat using this program. Simultaneously, increasing muscle mass in the process and not using any hormonal drugs.