Burn Fats While Building Muscles: An Effective Guide

In ancient mythologies, Greek gods were muscular and had low body fat. They also had symmetrical and chiselled features, sharp jawlines, and a mix of strength and agility. In modern times, how can we, as mere mortals, unlock the secret to getting a lean, sculpted, and muscular body? Is it possible to simultaneously burn fat like Prometheus’ stolen fire and build muscle parallel to Hercules? Or do these pursuits clash like rival titans? Are burning fat and building muscles mutually exclusive?

Let’s delve deeper and find out how to burn body fats while building muscles strategically.

Fat Vs Muscles:

Fats act as energy reserves in the human body. While having it at a certain level is essential, excessing it leads to obesity. Muscles are active tissues that induce movement, enhance metabolism, and develop overall strength. 

How to burn fats?

Organic approach

1. Figure out a diet plan that is conducive to fat-burning. Identify your ideal calorie intake range. This will boost muscle growth and create a slight deficit for fat loss. 
2. Set your meal plan to ensure a daily protein intake of at least 1 gram per lb of body weight. Eat lean proteins, healthy fats, and complex carbohydrates. Also, keep plenty of fruits and vegetables in your daily diet plan. This will help prevent muscle tissue breakdown. 
3. Implement a low-carb diet. This will use calories from carbs for fat-burning.
4. Arrange mealtimes to optimize nutrition. This will help before workouts and after recovery.
5. Staying hydrated ensures active metabolism and effective muscle function.
6. Add high-intensity interval training (HIIT) to your regular workouts. It burns fat faster. Low weights with high repetitions burn fat.
7. Target 7-9 hours of uninterrupted daily sleep. This helps regulate hormones. Examples include leptin and ghrelin. They control food cravings and fat loss. Sound sleep induces efficient metabolic functions. This assists in processing nutrients and optimizing fat-burning.
8. Meditation, yoga, and deep breathing are some of the useful stress management techniques. Better stress management helps to minimize cortisol levels. High cortisol levels cause fat to accumulate around abdominal areas. They are major constraints on fat burning.

Inorganic approach                          

Diet pills are also known as fat-burning supplements. These include:

1. The increased use of caffeine activates metabolism and speeds up fat melting. 
2. Intake of Thermogenic Compounds increases body heat production. This leads to more calorie burning.
3. Use supplements that suppress appetite, hence controlling calorie intake.
4. Eat plant extracts. These include African mango, bitter orange, and capsaicin (from chilli peppers). They give similar results.

*Important note: Burning fat is key to weight loss. The body utilizes fats in times of calorie deficit. However, building muscles can influence weight. Other factors can also cause weight to fluctuate. These factors include water retention and overall body composition. Thus, burning fat necessarily does not mean lower body weight.

Ways of building muscles 

Organic approach

1. Lifting heavy weights and doing low repetitions are part of resistance training. This type of training accelerates muscle growth. Bodyweight exercises or gym workouts also build muscles. Focus on performing compound exercises that target multiple muscle groups. 
2. Increase the intensity and volume of workouts slowly and steadily to ensure sustainable muscle growth.
3. Rest between workout sessions to avoid overtraining and allow muscle repair.
4. Emphasize intake of natural proteins to organically support muscle repair and growth.
5. As with fat burning, 7-9 hours of sound sleep are also mandatory for building muscles. Human bodies tend to undergo vital processes while sleeping. One such process is the release of growth hormone, which helps with muscle growth and muscle recovery. 

Inorganic approach

1. Taking protein supplements can help. For example, Whey protein can help you reach your daily protein goals. This is useful for bodybuilding. They also aid muscle recovery. This is a bodybuilding meal plan.
2. Branched-chain amino acids (BCAAs) help in protein synthesis, which builds muscles. They are some of the best muscle-building supplements.
3. Intake of creatine by mixing it with water or any other preferred beverage. This boosts strength and results in muscle gain. Creatine is one of the best gym supplements. 
4. Use of anabolic steroids like 
5. Anadrol is renowned as the best steroid for dramatic muscle gain in a short time.
6. Deca-Durabolin builds mass.
7. Trenbolone is the most potent steroid for muscle growth. It is also the best steroid for strength.
8. Dianabol is considered the top-rated bulking steroid.
9. Equipoise is used for bulking up.
10. Proviron is an antiestrogen steroid used for stiff muscles.
11. Testosterone and Winstrol are used for bulking up.
12. After consulting a physician, you may choose Hormone Replacement Therapy, like HGH (Human Growth Hormone). Synthetic forms of HGH serve as performance-enhancing drugs. This fuels the protein synthesis in muscle cells and promotes muscle growth. This brings an increase in muscle mass. This is popular among bodybuilders and athletes.

The Complete Workout Plan for burning fats while building muscles

Monday: Chest and Abs: 

1. Barbell bench press (Sets: 5; Reps: 12,8,6,4,12)
2. Incline dumbbell press (Sets: 4; Reps: 8,6,6,6)
3. Incline flyes (Sets: 4; Reps: 8,6,6,6)
4. Dips (Sets: 4; Reps: 8,6,6,6)
5. Weighted sit-up (Sets: 5; Reps: 10)
6. Kneeling cable crunch (Sets: 4; Reps: 8)

Tuesday: Legs: 

1. Barbell squats (Sets: 5; Reps: 12,10,8,8,6)
2. Dumbbell lunge (Sets: 4; Reps: 12,12,12,12)
3. Leg press (Sets: 4; Reps: 10,8,6,6)
4. Leg extension (Sets: 4; Reps: 12,12,12,12)
5. Barbell straight leg deadlift (Sets: 4; Reps: 12,8,6,6)
6. Lying leg curl (Sets: 4; Reps: 8,8,8,8)
7. Calf raises (Sets: 5; Reps: 12,10,10,8,12)

Wednesday: Arms: 

1. Underhand pull-ups (Sets: 5; Reps: 10)
2. Alternating bicep curl (Sets: 4; Reps: 12,8,8,8)
3. EZ bar curl (Sets: 4; Reps: 12,8,6,6)
4. Lying triceps extension (Sets: 5; Reps: 10,8,8,8)
5. Cable pushdown (Sets: 4; Reps: 8,6,6,6)
6. Dumbbell overhead extension (Sets: 4; Reps: 8,6,6,6)
7. Calf raises (Sets: 5; Reps: 12,10,10,8,12)

Thursday: Rest day 

Friday: Shoulders and Abs:

1. Seated dumbbell shoulder press (Sets: 5; Reps: 12,10,8,8,6)
2. Bent-over lateral raises (Sets: 4; Reps: 12,8,8,8)
3. Front raise (Sets: 4; Reps: 10,8,8,8)
4. Lateral raise (Sets: 4; Reps: 12,10,10,10)
5. Cable upright row (Sets: 4; Reps: 12,8,8,8)
6. Medicine ball Russian twist (Sets: 4; Reps: 10,8,8,8)
7. Leg raises (Sets: 4; Reps: 12,10,10,10)

Saturday: Rest day

1. Rest or do light cardio. Spend 10 minutes on each: the rowing machine, bike, and elliptical.

Pros and Cons of Organic Vs Inorganic Approaches:

Pros of the organic approach: 

1. These are comparatively safer as there are no side effects involved.
2. These are sustainable for the long term. As habits and lifestyle form the foundation of organic approaches, you will likely stick to them and keep getting the benefits.
3. These are aligned with overall health goals.

Cons of the organic approach

1. The organic approach does not use supplements or steroids. It relies on natural means. Through lifestyle changes, it burns fat and builds muscles. Therefore, this approach takes time to see the required results. 
2. Consistency is the key to achieving results under an organic approach. Not everyone can demonstrate consistency in making the required lifestyle changes. Many find this approach challenging and struggle with bodybuilding and bulking up. Strong determination and persistence can lead you to success in this process.

 Pros of the inorganic approach

1. Visible, faster results appeal to users. Everything is time-bound in the world of athletics and showbiz. People need visible results in a short time. Such results are a good fit for a match or for playing a character in a movie. Hence, many tend to choose the inorganic approach.

Cons of the inorganic approach:

1. Potential health complexities include liver damage, cardiovascular issues, hormonal imbalances, mood swings, and aggression.
2. Illegal to use without a prescription (for strong steroids).
3. Risk of addiction
4. Compromising ethics and conscience. When you gain muscles naturally, you may perceive users of inorganic means as ‘cheaters.’ The ethical dilemma arises when considering the trade-off between natural methods and shortcuts.

Etch this in your memory lane:

As the famous saying goes,” Rome was not built in a day.” Remember, this guide is not meant to show results in a day. The following needs to be embraced before embarking on the journey:

1. Consistency must be at the heart of everything. No matter how small the effort, be consistent in doing it.
2. The fruits of patience are sweet. Hence, have patience and follow your routine with dedication. Building muscles and burning fats takes time. Allow that time for your body to integrate seamlessly. 
3. Changes in body weight, fat percentage, and muscle mass must be monitored regularly.
4. Track the progress of strength gains and endurance capabilities.
5. Break down fitness goals into granular milestones and celebrate every small victory. This will help you stay focused with positivity.
6. Observe flexibility. Adjust your plans to fit how your body responds to the approach. Tweak here and there, when required, based on feedback from your body. 

The dual goals of burning fats while building muscles require strong self-commitment. At the same time, achieving both goals is not mutually exclusive. This mission is achievable. Determination, patience, resilience, consistency, and discipline are at the core of this journey. In this approach, gains and losses co-exist—gains in muscle mass and losses in body fats. You must trust the process, although it is lengthy and time-consuming. A positive mindset has the power to unlock your potential and sculpt the body of your dreams. Burning fats while building muscles is more than just the number on the scale. Instead, it focuses on overall well-being. This transformation runs deeper than sheer weight loss. This is a holistic fitness strategy and a game-changer regarding fitness goals.

Reference:

1. How to Burn Fat While Building Muscle (bodybuilding.com)
2. A List of the Major Anabolic Steroids and Everything You Wanted to Know About Them – Muscle & Fitness (muscleandfitness.com)
3. Your Go-To Guide For Cutting Fat While Keeping Muscle | Muscle & Strength (muscleandstrength.com)
4. Fat Burner Supplements: What Are They, Do They Work, and More (webmd.com)
5. Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications – PubMed (nih.gov)
6. National Sleep Foundation (thensf.org)