A question I am asked constantly is: “It ‘s possible to lose fat and gain muscle at the same time?” My answer is an emphatic YES!
First, to build muscle, you must constantly overload the muscles at the gym. Heavy training is of paramount importance. Even when you’re on a calorie-private body to lose fat, you must be mentally strong and keep training hard to maintain and even increase muscle mass.
And, as I have discussed many times already, a backup of intensive training by eating high quality protein on a consistent basis.
Lose, gain muscle and body fat yet, you really should watch your diet carefully. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your protein high quality food.
Most of your calories should come from carbohydrate intake. Of course, watching your fat intake.
Here’s how I suggest you to manipulate your intake of carbohydrates: A couple of days, eat only vegetables for carbohydrates and then return to cereals such as rice, potatoes and pasta for a few days. Turn this way and see how fast you start to melt fat.
Because carbohydrates provide energy, it can be difficult sometimes. Nevertheless, it is a very effective strategy.