I want to add muscle but keep off fat. Is this possible to achieve at the same time? Is resistance exercise and / or cardiovascular exercise the key?

Stephen Davies says ...

Absolutely, you can grow muscle without the fat, the secrets are:

  1. Intensity - keep the intensity high throughout the workout.
  2. Don't spend time on the cardio machines, instead use compound exercises and superset as much as possible. This will work your cardio system just as hard, in fact it will burn more fat, whilst giving resistance training to build muscle.
  3. Don't do more than 10 reps on any exercise instead increase the weight.
  4. Don't do less than 4 reps otherwise you will move into strength building, which is great but if you want quick gains of size stay in the 4 - 10 range.
  5. Number of sets aim for 3 -4 sets of each compound exercise and do 3 exercises per muscle group.
  6. Nutrition each lots of protein, complex carbs and some fat....stay away from processed foods, and "bad fats". Don't be afraid to eat before bed I find a protein shake or cottage cheese or chicken sandwich works well, keep think of keeping your body fed with quality food and eat it regularly.

Stephen Davies, Personal Trainer, FitToYou Personal Training

Claire Wtness says ...

By gaining muscle mass, you will automatically reduce your fat so the simple answer to your question is yes.

The best way to increase and improve the size and condition of your muscles is through weight (resistance) training. If you are not familiar with weight training, it is best to seek the help of a trainer to begin with to ensure correct technique and maximum benefits. The more muscle mass you have, the more calories your body will burn to maintain that muscle mass and the great news does it while you are resting ! PROVIDING of course, you have just done a workout !So you can lie on the couch after a training session in the gym and feel smug in the knowledge that your body is consuming vast quantities of calories even as you lie there.... but lay off the high sugar snacks !

Claire Wyness, Personal Trainer

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