Lose weight and gain muscle at the same time

Lose weight and gain muscle at the same time

Article by Rob Maraby









How to eat to gain maximum muscle mass whiles keeping fat at bay!For maximum results, you either have to train and diet to gain muscle or lose fat but not both simultaneously.

The most effective way for hard-gainers to build a large amount of muscle mass quickly is to focus on gaining the weight first, and then later on, go on a short-term fat loss diet to lower your body-fat levels.

Fortunately I’ve included a plan that incorporates both and it’s called the Zig-Zag method of muscle gain. Although you won’t be gaining muscle and losing fat at the “exact” same time you will do both over the course of a 7-day week. What you will do is overeat and train hard for 5 consecutive days and then eat lighter for the next 2 days. During the 5 day overfeeding period you should eat enough so that the scale moves upwards anywhere from 3-5 lbs with most of the weight being muscle and water and some fat.

During the 2 day underfeeding period the scale should move backwards 1-3 lbs as you quickly shed the fat you put on during the high calorie portion. At the end of each 7-day period you’ll be 2 to 4 lbs heavier and that weight should be pure muscle.

It’s as simple as that! Follow this for 4 or 5 consecutive 7-day cycles and you can easily be 12-20 lbs. heavier without any added body fat. The training is designed to work perfectly with this 7-day cycle. The 2-day low calorie period doesn’t have to be anything drastic – just make a point not to eat unless you’re hungry and when you do eat stick to lean protein sources and “healthy” carbohydrates. No junk food allowed.

Since you’ll be practically force feeding all week long this won’t be difficult.

In summary here is what the Zig-zag diet looks like:Eat like a horse for 5 days and get the scale to move upwards 3-5 pounds. Follow this up with 2 consecutive days of “light” eating and repeat this process throughout the entire 30 days



About the Author

Rob Maraby is the author of 25 fitness and health books and many other.how to gain weight and build muscle mass articles. Read more at http://www.mindnmuscle.com










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