Gain muscle and lose fat, preferably as quickly as possible.
But as you may already be tired of knowing, it is very difficult to get both at the same time unless you are a beginner (especially obese) that just started to train and following a proper diet and workout program.
Almost all those who have some excess fat believe it should focus on cardiovascular exercise to lose fat the most and then focus on increasing muscle mass by training with weights.
But I have good news for you. It turns out that programs targeted training for muscle hypertrophy is also very efficient in promoting fat loss.
For example , a recent study found that a workout lasting only 31 minutes and consists of only 3 exercises (squat, bench press and power clean ) , increased the rate at which the body burns fat for almost two days after the end of training.
From this study support my initial hypothesis is that the maximization of post-exercise metabolic costs will occur as a result of the stress programs (weight training) designed to promote muscle hypertrophy.
What this means is that the same type of workout that promotes increased muscle mass is the same also that provides the greatest increase in metabolism after training, mainly through Excess Post-exercise Oxygen Consumption (EPOC).
In addition, the bodybuilding training also spends more calories during training than previously thought. In the past, energy expenditure during exercise was calculated by the amount of oxygen used.
However, this method is not very reliable when it comes to intense exercise, with a strong anaerobic component, such as bodybuilding training.
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