The Stupid Simple Way To Build Muscle and Lose Fat - Don't Get Fat! Just Build Muscle!

So, you want to add muscle but lose fat? Traditional thinking says that you can not build muscle without a calorie surplus. Also, you can not lose fat without a calorie deficit. So, what do you do? Easy!

You just need to focus on feeding your muscles what they need when they need it, and burning the excess fat throughout the day non strength training. We call this the "smart cut". Let's say you train hard on Monday to force building exercises (bicep curls, squats, etc.). Work your muscles hard and they need nutrients, protein and calories come back stronger and bigger. This means that you should eat a calorie surplus on these days (about 2 calories per pound of lean body weight above the level needed to maintain its overall weight ).

How did you find the lean body weight? Find a bodyfat percentage (using the online calculator), then multiply that percentage times the total body weight. So, let's say you need to 2300 calories to maintain body weight. Simply add 2 calories per pound of lean body weight to this number every day strength training. In the days of strength training not only do the opposite: subtract 2 calories per pound of lean body weight maintenance levels. On non training days, to incorporate more cardio to shred fat.

What would you do? Your muscles will recover and build on training days when you eat a calorie surplus. You'll shred the fat on your non strength training days. Little by little, you will build a stronger body remains thin, and gradually putting on muscle. This will gradually increase your BMR, the rate at which your body burns calories, which leads to more fat loss as time passes. So, as you use this train "smart cut" method, you will be taking in a calorie surplus only on days when you train hard with resistance based training. All other days (cardio days, rest days), you will be eating a calorie deficit (or the rest of the day, just eat at maintenance level). The bottom line: feed your body more when it needs funds to build muscle, and then feed it less when no need to build muscle. This will ensure maximum utilization of nutrients and less fat are added to your body.

Simply put, you will gradually add muscle to strength training days, while the fat loss effect is not the day, getting stronger and thinner over time. Good luck!