The Two Week Fat Burning and Muscle Building

Burning body fat and building lean muscle mass may not be achievable at the same time but you can still achieve both goals if you see your progress every two weeks following a simple alternate program. Do you prefer to get thinner and then build muscle, build muscle mass and then lose body fat or do you want both at the same time? If you are overweight or obese then you should stick to the first approach, if you are overweight then follow the second approach but if you are in the middle then the best approach for you is not one of alternatives. If you think the alternate approach suits you, keep reading.

The concept is that you do a muscle building program one week and the next week, follow the fat loss routine. Many experts and personal trainers at this point will say - You will lose all the muscle you have built in the first week. Well, why do you think we lost muscle mass? The main cause is cortisol - a hormone that stabilizes the body. It stabilizes the body and metabolism. If cortisol levels rise, you will lose muscle mass. It increases if you start to starve and even after exercise. If you can maintain cortisol levels then you can avoid losing muscle mass. Do you take small, regular meals and have good training meals; you can avoid losing muscle completely. Here are two weeks of guidance (no more than 30 minutes of practice):

Week 1

Exercise

60 - 80% of your maximum lift

6 - 10 representatives

Slow concentric movement (back to normal)

Explosive eccentric movements (against power)

It takes about 1 minute

Full body training

1 compound exercise per body part

Lots of rest

HIIT once a week after smaller muscle group exercises

Diet

High calorie diet - Low GI carbohydrates, High protein and low fat

High GI carbohydrates and fast absorption of protein absorption

No fat 2 hours before exercise

25 grams of fiber

Week 2

Exercise (You can also do a strength circuit - Soon cardio)

60% of your maximum lift

8 - 15 reps (more representatives for smaller muscle groups)

Fast and explosive movement

Multiple joint movements

Rest for 30 seconds

Full body training - alternating between upper and lower body

HIIT 2 - 3 times a week

Diet

High in protein, low in saturated fat and low in carbohydrates

Absorb protein immediately prepares exercise

The main carbohydrate for breakfast

No fat 2 hours before exercise

25 grams of fiber

You do a lot of muscle building, focusing on high-calorie bodybuilding exercises in the first week. It increases testosterone levels and growth hormone (HGH). Consuming carbohydrates after a workout will slow down HGH production but increase insulin for protein synthesis and reduce carbohydrates in the muscle and not store it. BUT you will raise HGH at night so no worries :-). For better results, you can slow down your eccentric and central movements, but lose weight. Slow movement in both positive and negative directions is a very effective way to get rid of your muscles.

The second week, you lower your carbohydrates at least. Concentrate on fat loss using the hormones testosterone and HGH (this is a very powerful fat burner). HIIT and complete body training will help improve your hormones and BMR. You'll lose body fat like nothing else.

The Two Week Fat Burning and Muscle Building


==========================