How to build muscle mass fast and burn off fat fast?

Hey there I’m just wondering how to build muscle mass and burn off fat fast because I’m going onto 10th grade next year and plus I need to do it for my own benifit so can anybody please answer my question? Any suggestions would be extremely helpful, thanks.

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3 Comments

  1. Fitness_Jeff says:

    Burning fat and building muscle at the same time is extremely difficult. Some say it is impossible, but it can be achieved with extremely marginal gains. I suggest you pick a goal (be it losing fat first or building up muscle), accomplish that goal, and then switch to tackle the other. Losing fat first will not only have a positive effect on your health, but will also make your current muscle mass look bigger and more chiseled.

    To lose fat, you need to create a caloric deficit in your daily calorie intake. I suggest you check out the following website to learn about calculating your daily caloric needs and how to plan a fat loss based nutritional plan. http://www.shapefit.com/basal-metabolic-rate.html The basic idea is to create a 500 calorie deficit each day to accomplish one pound of weight loss each week (you must create a 3500 calorie deficit to lose one pound). It is recommended to stay within the 1-2 pound range of weight loss per week to remain at a healthy weight loss rate. It is best to follow a weight loss plan by combining a nutrition plan with proper cardio and weight training to accomplish the desired caloric deficit.

    Building muscle is much the same (and more fun in my opinion). Follow the same website to find your caloric needs, this time adding calories to promote muscle growth. Most recommend starting by adding 500 calories to your daily caloric maintenance needs and then work with the numbers from there.

    Building muscle is also dependent on the macro nutrients you take in. The typical weight lifter aims for a 40/40/20 split, meaning 40% of your calories come from protein, 40% come from carbohydrates, and 20% come from fats. Of these splits, aim to consumer .25 grams of protein and .25 grams of carbs before and after your weight training sessions to offer proper fuel and refueling for your body. Don’ forger to mix in a little bit of cardio each week (maybe three sessions) to maintain a healthy heart.

    Good luck with your goals!

  2. Proud Son Of a Navy SEAL. says:

    Run and swim to burn off fat. Weight train to build muscle, or you can do simple calisthenics at home. I have the Perfect Pushup and pull up and they are AMAZING! If you cant afford the perfect pullup then get the perfect pushup.. Im telling you, you will get stronger within a week. Trust me

  3. lovely aly. says:

    I agree- Perfect Pushup

    Or sign up for 24 fitness [Its pretty Amazing]

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