I Have a Layer of Fat
Over My Muscles
I've been working out for several months now but I still have
a thick layer of body fat over my muscles. I've been eating a lot
in order gain muscle but I think I bulked up a little too much!
What can I do to burn this fat off and get lean?
It definitely sounds like during your bulking phase, you gained
a considerable amount of body fat and hopefully packed on some lean
muscle as well. This helped you push harder and lift bigger weights
at the gym. However, the mass has come at the price of a few extra
layers of fat especially around your abdominal area. You have been
pondering on getting rid of this ugly layer of fat over your muscles
for quite a while, so let's try to breakdown this dilemma and really
help you get the muscle definition that you need in order to get
Getting rid of that layer of fat over your muscles starts with
your diet, period. Diet contributes to around 75% of the success
of your bodybuilding efforts, whether its packing on mass or getting
ripped. While it was okay to eat everything and anything during
the bulking phase, you now need to be more meticulous about the
food and overall calories you eat. You need to stop the endless
eating of any and all kinds of junk food and high sugar, fat laden
comfort foods. You do not need the extra fat, carbs and calories
found in these foods when you are trying to get lean. Instead, focus
on lean protein with tons of vegetables and try to limit your overall
starchy carb consumption (starches like rice, bread, potatoes, pasta).
Starchy high carb foods will wreak havoc on your insulin levels,
especially when consumed later in the day. A little bit of clean
carbs in the morning and early afternoon are just fine but make
sure to avoid going overboard. You will see major changes in your
physique by simply cleaning up your diet and cutting back on carbs.
Remember the age old saying, "Abs are made in the kitchen,
not in the gym"!
Do more cardio exercise! Doing cardio is an excellent way to make
your body shed fat fast. Include cardio in your exercise regimen
5-6 days per week. Ideally, you should do cardio for a period of
at least 30 minutes per session but try to shoot for 45-60 minutes
for the ideal length of time to burn adequate calories and overall
fat. You can either choose to do cardio at the gym or outside. Doing
cardio at the gym is a good idea for those who do not have the time
later in the day and need to get everything done in one shot. A
great workout routine is to do 30 minutes of weight training and
then follow it up with 30 minutes of cardio after. Always do cardio
after lifting weights and not before. This one hour workout structure
is the perfect amount of time to get a killer workout in so you
can help build muscle and burn fat.
You might also want to look into different fat burning supplements
to help assist your fat loss efforts. You will need to take some
time to research fat burning supplements to make sure they are not
only safe but also effective. Read reviews and ask the salespeople
at your local vitamin store. Most of these supplements contain caffeine
and other stimulants that you might not react well to. If you find
a good product, it can really help to give you that extra boost
to power you through tough workouts and help you burn off additional
Fat loss takes time, so be patient. All of your hard work and discipline
will pay off big time but you need to be focused and resilient.
As mentioned earlier, always look at your diet as the most critical
element for making drastic changes to your physique. Clean up everything
and stick to nutrient dense whole foods. Remember, it doesn't matter
how much exercise you do if your diet is terrible since you simply
can't out-exercise a bad diet!
The layer of fat over your muscles is hiding your true physique
from the world so you just need to widdle away the extra fat in
order to start seeing razor sharp definition. I can't stress enough
how important diet is to making changes, whether it's to get cut
or pack on muscle mass, your diet is the absolute key to your success!
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