Burn Fat and Gain Muscle

Burn fat and gain muscle...this philosophy is more popular now than ever! But what really works and what doesn't? The majority of programs are designed for a specific result so results may vary depending on the program. Regardless of what program or product you decide to use, there a few undeniable truths that are constant and proven in effectiveness. Increased muscle giving way to improved muscle mass reduces excess fat resulting in healthier overall body muscle/fat composition.

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Here are a few easy tips for the everyday person that are proven to burn fat and improve muscle growth, even if you aren't into weight training:

1. Take advantage of "cardio rich" activities - These are activities that make you get up and MOVE. You are less likely to gain fat if your body is in motion since any activity, no matter how small, is bound to burn some amount of calories. How much you do is dependent on how much you want to burn and how much weight you want to lose. Use the stairs instead of the elevator whenever possible. Walk to as many places as you can that don't require you having to drive. Use free time at work such as breaks, lunch, etc. to walk around the building, this is a quick way to lose a small amount of calories fast. The key is to do some amount of workout for a short period of time. The more intense in short bursts the better. Frequency is important but not so much as quality. You will ultimately use your muscles more which results in burning more fat.

2. Be calorie conscious - Here is where most weight gain occurs, it is in how we eat and not as much in what we eat. An all carbohydrate diet or all protein diet is neither healthy nor effective. Instead we should watch out caloric intake. Most store bought food have nutritional information based on a 2,000 calorie diet which is considered a middle of the road approach set by the U.S. Food and Drug Administration. Regardless, caloric intake can ultimately determine how much weight we may retain and how much we can lose in our eating habits.

3. Watch your portions - This is very important though tending to be difficult in our "super size" society. We are regularly told that bigger is better however unless it is pertaining to muscle mass it is not the best policy to adopt. Most people that are over weight take in too much food in one sitting. Unless your metabolic levels allow your body to burn it off at a fast rate your body is going to store whatever is not needed to to function. This is where your weight comes from and unless you do something about it there is will stay. 10 to 12 ounces of food may not seem like much per serving but your body is more apt to process it faster and use it for energy. Instead of being stored as additional weight your body will operate more efficiently and can better use it in the building of muscle. You may find yourself eating more often but you will become more streamlined in performance and fat/muscle ratio. Less food intake will result in less stored fat and allow more muscle to be available.

By using these few simple tips you will see a difference in how your body operates on a day-to-day basis and you will feel less lethargic and more apt to stay active.