Build Muscle Lose a bit of fat

I have a fitness related question for someone of diet and exercise expertise.

I want to build some muscle. I want to lose fat. From what I can tell, these two at the same time is next to impossible.

What if I avoid cardio on days that I lift weights? Do I consume slightly more protein than normal to help build muscle, perhaps a little less on days I am doing cardio (on those days consume more carbs)? I just don't get it and I want to know from a doctor instead of the countless contradictions on the web.

How is the best way to go about this? My main focus is muscle but I still want to be able to shed some fat while I am at it. Maybe that is the key? Month one concentrate on cardio, month two concentrate on muscle, and so forth...

Thanks!

[Dr Vinod]

Hello,

It is quite normal to lose the fat initially and slowly build your muscle. Regular cardio is the best way and working on target muscles on alternate days with weights and taking enough protein in your diet is important. Remember balancing the carbohydrates and protein is the key and you would required carbohydrates for continuous energy and also for instant day to day work so decrease taking simple carbohydrates as in sugars and try to consume them in fruits and complex fiber rich carbohydrates. Proteins you can increase a little by taking a glass of toned milk with your regular protein diet. With more of intense muscle building you need to take supplements as advised by your trainer.

At a point of time you would see that it gets difficult to shed the remaining fat and here the diet comes as an important factor and you have to squeeze the carbohydrates but never decrease it less than 30-40% of your diet while actively exercising.

Continue some form of cardio in a regular manner for a healthy body all throughout your life.

Take care!

[postnasalzulu]

Hi mate,

Im a personal trainer.What I can tell you for sure, and from vast experience with my clients. It most certainly is possible to build lean muscle and decrease body fat % at the same time.

I cant be bothered going too deep, had a long day. Try this:

Warm up

Resistance first (as doc said work on groups 3 day split etc 20-30 mins) This depletes creatine stores etc and carb stores. This means when you hit your cardio after you are more likely to start dipping into stored body fat.

How  many reps are you doing? Are you periodising? drop sets? Heart Rate? Aerobic? Fat burning? Intervals? Any classes?

CV 30-40 Mins - rower for me is a superb calorie burner!

Let me know what your training programme is, how much you weigh etc etc