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Unformatted text preview: 1 &¡¢£ ¤¡¥¦¡§¨©¨¡ª &«§¨¬§ When it comes to improving your physical appearance, your individual goals can be broken down into two major categories. These are either getting leaner, or getting bigger. Getting a little bit bigger and a little bit leaner at the same time is generally either known as “toning” or “recomposition.” Regardless of the terminology used, depending on your training experience and genetics, it is possible to build a little bit of muscle while shedding a significant amount of fat, but it is virtually impossible to build a whole lot of muscle while also shedding a whole lot of fat. Here’s why: 1. In order to lose fat, you need to consume less calories than you burn (negative energy balance) 2. In order to gain muscle, you need to consume more calories than you burn (positive energy balance) People who build muscle and lose fat at the same time tend to compromise between building more muscle or losing more fat, so they get a bit of each but not a whole lot of both. They get the extra calories needed for muscle growth from the fat that they burn and lose their body-fat on a small caloric deficit. This often means the fat is lost slower then it could be, and muscle is built slower then it could be. For that reason, if you have a significant amount body fat to lose (I would define "significant" as anyone with a body fat level greater than 12%), you need to concentrate on getting relatively lean before you attempt to gain substantial muscle mass. As you will see later, some fat accumulation (although this can be minimized) is usually unavoidable for optimal gains in lean muscle mass gains to occur. So first focus on getting your body-fat down under 10%, then focus on eating to build muscle mass. 2 Part I – Getting Lean Now, I’m gonna start off talking about getting lean. In order to shed body-fat you’re going to have to make some changes in your diet. So where do you start? It’s best to start making simple, easily implementable changes, rather then trying to do a complete overhaul all at once. Take baby steps and make slow changes in your diet instead of trying to change everything at once. Making too much of a change often just leads to frustration and mental burnout, not to mention lots of physical deprivation. Here are a few easy steps you can begin to take. Change the structure of your diet and timing of your meals- I’ll get into this more later, but you’ll need to begin paying more attention to what you eat, when you eat, and how often you eat. Ideally, you’ll want to increase the frequency and number of your meals and decrease the volume of food in those meals. Going all day without eating and then having a large meal fit for a king before bed is not optimal for changes in body composition. You’ll need to focus more on eating more nutrition protein and natural carbohydrates while cutting back on non-nutritious junk. You can gradually start to eliminate or replace junk foods in your diet and do so without feeling overly deprived. eliminate or replace junk foods in your diet and do so without feeling overly deprived....
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This note was uploaded on 03/06/2012 for the course ECON 2301 taught by Professor Rickpretzsch during the Spring '11 term at Lone Star College System.
- Spring '11