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Fitness goals

Is it possible to lose fat and gain muscle at the same time?

28 Is it possible to lose fat and gain muscle
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Most people are only interested on weight loss so muscle growth is not their priority, some of them don´t even care about muscle but it´s important.

Even when most people say that it´s not possible and for very good reasons there are people proving that it is possible to lose fat and gain muscle at the same time.

From a mathematics and science point of view losing fat and gaining muscle at the same time is impossible because you need to be on a calorie deficit to lose fat and on a calorie surplus to gain muscle, you need to be on a catabolic state to burn fat and on an anabolic state to repair and build muscle but it´s impossible to be at both states at the same time.

Your body is not in one state all day long so you can manipulate them with training and nutrition to be able to burn fat at some part of the day and build muscle other times of the day or some days you can focus on building muscle and other days you can focus on losing fat both in the same program.

My goal is to improve body composition this means increasing muscle mass and lowering body fat but is it possible to do it at the same time? My answer is it depends on you, doing it is more complex and requires more discipline, if you want to achieve amazing results the simple way to do it is to use carbohydrate and calorie cycling meaning that you´ll be on a calorie deficit some days and on a calorie surplus other days luckily you´ll be giving enough nutrients to your body when it needs to recover and build muscle and you reduce food some days to burn fat.

If you want to improve your body composition by losing fat and gaining muscle at the same time your cardio training, resistance training and nutrition needs to be set properly giving the same importance to this 3 key factors. Cardio will help you lose the fat, resistance training will help you build muscle and nutrition will help you get through the workouts while losing fat.

A calorie deficit is a most to burn fat but if you go to low in calories you won´t be able to get through the workouts and get stronger with time which is progressive overload to be able to gain muscle, you only need to eat a little more if you eat too much you´ll end up storing the excess as fat.

The type of cardio and the amount can have a positive or negative effect on your gains, if you do too much cardio it will block your gains, if you don´t do cardio you may find it difficult to burn fat.

Resistance training is a most to gain muscle, and make sure that you are progressing every time you work the same muscle. It´s all about being better every day and keep challenging yourself.

Some people can gain weight while on a calorie deficit by focusing on getting stronger, using a tool called progressive overload you ensure that you keep getting stronger at every workout which leads to muscle gains.

Burning fat and building muscle at the same time is so hard to do, unless you are a beginner, people who have been sedentary or haven´t follow a resistance training program and who eat unhealthy foods will burn fat and gain muscle at the same time but for people who are more experienced it´s so hard to do and for some it may be impossible so focusing in one goal at a time is the way to go, if you have too much fat to lose focus on losing fat and getting lean, then you can focus on muscle growth while staying lean.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goalsNutrition

Can we achieve any fitness goal without supplements?

23 Supplements
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One of the most effective ways to make a huge income in the fitness industry is by selling supplements so they create amazing marketing campaigns promising so many miracles and since most of us are looking for fast results with the least amount of effort we believe those miracles and buy the products and most products are really expensive.

The truth is that if your goal is to improve body composition, get in amazing shape and stay in amazing shape you don´t need supplements, some of them are helpful if the 5 principles of fitness are in place but you don´t need them to achieve any fitness goal.

What you do in the 5 principles of fitness is more important and is what gives you the best results. Your nutrition needs to be based on clean fresh foods and you just adjust your macronutrient intake accord to your goal, you eat more for muscle growth and eat less for fat loss. For training you focus on resistance training and add some cardio to stay lean or do a little more cardio to burn fat faster. You develop a wining mindset which will keep you on the right track and get you pass though times, you use stress the right way by lowering bad stress and using some of it to take action and bring the best of you. You get enough sleep 7 to 8 hours of good quality sleep every night.

When those 5 principles are working together you don´t need supplements for fat loss or muscle growth, you can take some supplements to achieve your goal a little faster and for overall health.

Which supplements you should take will depend of your lifestyle, your daily activities and the type of diet you are following, I´m not an expert on supplements so before considering taking any of them consult with your doctor and get as much advice as possible. I share with you some of the supplements I´ve used in the past but I want to make it clear, before deciding to take any of them ask for advice.

Supplements like multivitamins are a good option, vitamin D helps reduce inflammation and protects the neurons among many other benefits and since we don´t get enough from natural sunlight. Fatty acids supplements specially omega 3 fatty acids can be beneficial the same as coconut oil. This are some supplements that can help you improve overall health but you need to ask your doctor for advice if you can take any of them, how and when to take them. Some of them need to be taken before meals while in others need to be taken with meals.

If you want some supplements that can help you achieve your fitness goals faster protein powders are the best option, it´s hard to get the amount of protein we need, a protein powders that combines different sources of protein are the best and the best time of the day to take them are before and after your workouts.

Remember that before taking any supplement, even protein powder or BCAAs you need to ask your doctor if you can take them and how you need to use them, if you don´t want to you don´t need to, you will get amazing results just by focusing on the 5 principles of fitness.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Carbohydrate cycling for muscle growth

20
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Some of us have more ambitious goals related to fitness and wanting to take our physiques to a new level. For some that means gaining more muscle but if we want to maintain a great physique which means gaining muscle mass with the least amount of fat this can get complicated.

Carbohydrate cycling is a tool that can help us gain muscle without too much fat so that we can stay lean and maintain a great physique. Carbohydrate cycling helps us cycle calories, we need to be in a calorie surplus to gain muscle which means that we need to eat more but if we eat too much we will gain fat.

When we want to build muscle, working each muscle group 2 times per week is more effective so we may be doing resistance training 6 days a week and 1 day for cardio or rest day, for nutrition we will have moderate carbohydrate days and high carbohydrate days. We need to schedule our nutrition program according to our workout program, on the more intense workout days we have high carbohydrate days, on moderate training days we have moderate carbohydrate days and you can have one low carbohydrate day if you have a rest day.

For high carbohydrate days you can increase calories around 400 to 500 calories per day, on moderate days you can increase calories around 200 to 300 calories, on low carbohydrate days you can keep calories at maintenance. This numbers are just a guide so we need to measure our progress and results every week to make the adjustments needed. If you want to calculate your macronutrient ratios you can check this post.

What we do with this tool is to give nutrients and energy to our body according to its needs, the day we train harder we give it more nutrients and energy so that it has everything it needs to recover and build muscle, on moderate days we lower it a little just to make sure that it still has everything it needs without being too much and we can use lower carbohydrates day to stay at maintenance on our rest days to make sure that most of the weight we gain is muscle and fat just a minimum.

Building muscle takes time, nutrition is key but if we eat too much and we don´t exercise the right way we will gain too much fat. Muscle growth is the result of the right stimulus to the muscle and enough nutrients. This is a combination of progressive overload, the right volume and frequency plus the right macronutrient ratios that can supply our body with energy for the workouts, our daily activities, recovery and growth.

This strategy is effective because muscle growth takes time and if we stick with the same macronutrient ratios every day for a long period of time our body adapts and we need to keep changing things to keep challenging our body, that´s what makes it change. But, this tool takes more time, effort and time, you need to have a clear idea of how portions look like  to eye ball what you eat, it´s hard in the beginning but with time we get use to it.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

How to use intermittent fasting for muscle growth

20
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We´ve talked about the benefits of intermittent fasting not only for fat loss and to stay lean but also to improve our relationship with food and spiritual reasons. Here we´re going to see how this tool can help us stay lean while gaining muscle mass.

Many people when they want to gain muscle go through a “bulking phase” and when they want to lose fat they go through a “cutting phase”, I´m sure you´ve heard about this specially if you´ve been in a gym or if you know someone who loves training. Personally I don´t like to follow this scheme, in the bulking phase people tend to gain too much weight and a huge part of it is fat, I prefer to gain muscle mass while staying lean, this means gaining as less body fat as possible. Building as much muscle as possible with the least fat.

Intermittent fasting is a tool that help us gain lean muscle mass with the least amount of fat, staying lean and looking great all year round regardless of our goal is possible. What we need to do is fast for 16 hours and eat in an 8 hour window so we will be having 2 meals per day, and we need to schedule our workouts around our eating window, this can be the hardest part for some of us.

If you have lunch and dinner it will be great if you can workout before dinner, this way we make sure that you are giving your body the nutrients it needs right after the workout so it can recover. It is easier to skip breakfast because our morning are very fast paced so you don´t need to stressed out having a healthy breakfast when you are running late for school or your job and in the mornings there´s always so much to do between meetings, projects, important stuff, appointments so it easier to stay in a fasted state until lunch.

With this option you are giving your body the nutrients it needs when it needs them most and you´re also considering hormones, in the fasting window insulin goes down which improves fat burning and growth hormone is high which helps with muscle building, this works great specially when you fast in the morning by skipping breakfast.

There´s another option you can follow which is to have 3 meals per day, breakfast, lunch and dinner, in this option you won´t be following a fasting schedule, just make sure that you have those 3 meals only, no snacks in between.

For muscle growth we need to be in a calorie surplus, we need to eat a little more but if we eat too much we will gain fat. The calorie surplus needs to be just enough for your body to maintain your actual weight, to recover and to grow. If you want to get your macronutrient ratios check this post.

Intermittent fasting makes it easier to stay lean while gaining muscle mass if your goal is to improve your physique and to look as great as possible, this tools makes everything simple and effortless, there´s no reason to overcomplicate things if you have more ambitious goals and you want to compete in shows or you practice any sports professionally then this tool may not be the best option for muscle growth.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam