Losing fat while gaining muscle simultaneously can be accomplished, but is also somewhat complicated. It involves a structured schedule that combines alternating weight training and cardiovascular workouts with a diet containing appropriate calories and carbohydrates. However, everybody is different, so you may have to change up the combination to enjoy the full benefit for your unique system.
Start with your exercise regime. You have to create a perfectly combined workout to bulk up muscles while also cutting fat. You should perform some kind of cardiovascular workout three to six days a week. However, you must alternate days between longer, slow-duration cardio on weight training days and high intensity interval training (HIIT) cardio on off-days. Three days a week, on alternating days, lift weights in the late afternoon or evening.
Next, add nutritional timing to the mix for best results. Eat a low calorie or low carbohydrate diet all day on the days you don’t lift weights and the first half of the day prior to lifting on weight training days. Then, on the days you lift weights, switch to a high calorie or high carbohydrate diet from the time you start training until bedtime. Be sure to take one day off each week where you don’t do any type of training and consume a standard maintenance diet.