People who have extra fat want to get rid of it quickly. They want to replace that extra fat with muscles. It is important to consider the fact that a pound of fat can burn 2 to 5 calories, whereas a pound of muscle can burn up to 60 calories. If you want to shed your extra pounds and to build muscle at the same time, it is not all that difficult. However, this may cause a lot of confusion. You may question whether it is important to lose weight first or build muscles first.
Muscle is important for a lean and healthy body. It can also help you to burn fat, even when you are asleep. Calorie is the basic unit of energy and you can burn calories while walking, playing, working or even digesting food rich in fiber. Digestion burns up to 10% of calories. Muscles are also important to burn more calories.
Taking protein shakes and slabs of meat is one of the ways to build muscles. However, this would increase your body weight too. Nevertheless, there are some other muscle building ways. If you are an average dieter, you can take sufficient amounts of protein and do weight lifting two or three times a week. This can help you to build muscles. In addition, you need some aerobic exercises to build muscles efficiently and to lose weight. You can take fresh vegetables that have rich fiber content. You can also consume lots of whole grain foods such as oats, pasta, and breads.
You can do cardio few times a week after your muscle building exercises. This can help to burn fat. You need solid nutrition to build muscle. You need to choose the diet that contains all the essential nutrients. You can take meat, poultry, fish, and eggs. Consume fruits with every meal. Drink plenty of water everyday. This can help lose weight and build muscles at the same time.
You need to determine the amount of protein needed by your body. You can use the basic formula to find out the protein amount. Weight (in pounds) divided by 2.2 is equal to weight in kilograms. Weight in kilograms multiplied by 0.8 and subtracted by 1.8 gram per kg is equal to the protein. You need to keep this formula in mind, while selecting the foods rich in protein.