Tips to Burn Your Body Fat & Build Muscle

With proper diet plan i.e with enough calorie’s intake in the form of protein, carbs, and fats to feed muscle growth, dialing in each macro-nutrient to help your body tap into fat stores. But diet on its own isn't enough. To maximize results, you also need to perform a combination of resistance training and high-intensity cardio. Below are some of the effective ways in reducing fat while building muscle.

1. Increase Protein Consumption

Protein protect your muscle tissue from breakdown. When amino acids are floating around in your system, your body senses that it doesn't need to break down muscle tissue to harvest them. Consider increasing your daily protein to at least 1 gram per pound of body weight. A high-protein diet  leads to an increase in the number of calories burned through the process of digestion, absorption, and distribution of nutrients, referred to as the thermic effect of food (TEF).

2. Keep Carbs Away

Reduce your card intake to a point where they're efficiently used. Consume most of your carbs when they benefit you the most: two hours before your workout and right after your workout. The rest of your carbohydrates throughout the day should come from high-fiber vegetables. Vegetables will help keep your energy in check and work to stave off hunger.A good starting place is to aim for 1.5 grams of carbs per pound of body weight throughout the day.

3. Adopt Healthy Fats

Fats play an integral role in maintaining optimal cell structure and hormone levels, each of which are crucial for supporting a muscle-building environment. They also play a role in keeping you feeling full. Strive to consume about 0.5 grams of fat for every pound of body weight each day.

Performing a long cardio session will not only burn calories but can also burn muscle tissue over body fat. This can be avoided with High-intensity interval training (HIIT) as your primary form of cardio because HIIT has been shown to preserve muscle mass, and even enhance fat use as fuel. That's a winning combination! HIIT is very taxing for your body, so don't attempt it every day. Do 1-3 sessions per week, with 3 as the absolute max. If you feel like HIIT is draining your energy in the weights department, scale back