You hear it all the time “It’s not possible to build muscle and melt fat at the same time.” They say that building muscle involves an increase in calories while burning  fat requires a decrease in calories. This old school wisdom is based partially in fact, but the beliefs are being shaken up with research into interval workouts. The truth is you can accomplish muscular weight gain at the same time as you burn fat if you add high intensity interval training sessions to your free workout routines.

Interval training isn’t entirely new but it’s more widely understood, accepted, and practiced as of late. Whereas standard cardiovascular training has been looked at as the only reliable way to burn fat and the only effective workouts for endurance athletes high intensity interval training has recently proven to be beneficial to athletes of all kinds and for folks with all types of goals.

Old school cardio activity is often referred to as “steady state” exercise which means that you work up to a predetermined intensity level and maintain that level for the duration of the session. During the workout, your body pulls 50 percent of its energy through your fat stores and gets the rest through your oxygen system and by cutting into your glycogen and muscle stores.

Interval training sessionson the other hand involve brief high intensity intervals followed by lower intensity recovery periods. HIIT sessions spare your muscles and are quick but they are extremely effective. A 15-minute HIIT workout can raise your resting metabolic rate for a whole day enabling you to keep burning higher levels of fat for up to a day.

The bottom line is that regardless of your fitness goals, HIIT sessions can help you improve your overall level of fitness in very short sessions. If your goals include muscle building and fat loss adding HIIT to your workout schedule is a no-brainer and a good addition to your free workout routines.

The most important thing you should consider when you are attempting to build lean muscle tissue to your body is nutrition. Most people have the working out and going to the gym thing down pat but fail miserably when it comes to the nutritional aspect of building lean muscle tissue. There are basically two nutrients that you need to pat strict attention to when you’re trying tp pack on the muscle and they are protein and carbohydrates.

Here are the nuts and bolts to building lean muscle tissue. You need at least one gram of protein for every pound of bodyweight. So if you weigh 200 lbs. you need 200 grams of protein every day! Carbohydrates are also very important and you should consume about 1-2 grams of carbohydrates for every pound of bodyweight. Focus on consuming only complex carbohydrates which are slow to digest.

You should spread out all of this protein and carbohydrates over 6 meals throughout the day. Space your meals out about 3-4 hours apart to keep your metabolism running at it’s full potential and to keep your body lean. You also want to keep a steady supply of protein for your muscles consistently throughout the day and this is the best way to do it.

The nest component to adding lean muscle tissue is the area where most people need the least help. If you want to build muscle you need to use free workout routines that focus on low reps and heavy weights. the weight you use should exhaust your targeted muscle within 10 reps. if you can do 10 reps comfortably it’s time to bump up the weight. Workout each muscle in your body once per week and spend no longer then one hour in the gym whenever you go. change up your workout routine whenever you feel like your routine is growing stagnant and your muscles are no longer getting sore from the same workout. Your muscles will adapt to the workout routines you use so you will have to change things up every now an again.

Finally you can’t really talk about building lean muscle tissue without talking about bodybuilding supplements and here’s out take on it. Bodybuilding supplements are expensive so focus on the necessities that your body needs to grow. The umber one supplement we recommend is protein. First and foremost make sure you’re consuming enough protein to grow. if you’re already consuming enough protein then I would recommend some creatine to enhance your workouts and energy levels a bit. After that there’s a myriad of different supplements that make all sorts of claim but we urge you to focus on the nut and bolts and focus on essentials like protein.

1) Eat 6 meals every day spreading your meals out every three hours. By eating small meals you ensure that your muscles are receiving a steady stream of essential nutrients like protein and carbohydrates and at the same time maintaining your blood sugar levels. eating smaller mals more frequently throughout the day wil also work wonders for your metabolism.

2) Protein is essential if you want to build muscle mass. Good sources of protein are egg whites. lean red meat, chicken, fish and turkey. If you are trying to psck on lean muscle tissue you should focus on consuming at least one gram of protein for every pound of body weight.

3) Do everything possible to avoid simple carbohydrates like soda, juices, donuts, sweets and pastries. these are empty calories and your body will convert them to fat in no time. focus on eating complex carbohydrates like whole grains found in oatmeal, rice, pasta and breads.

4) Include good quality fats into your diet. Good sources of fat include nuts, olive oil and oily fish. Good quality fats increase testosterone production which is the main growth hormone responsible for gaining muscle mass as well as support many other important bodily functions.

5) Recuperation is just as important to gaining muscle mass as is nutrition and working out.Most people are unaware that it is possible for muscles to become over trained. When your muscles are over trained they will not grow and they will look flat. Avoid over training by only working out each muscle only once per week or once every seven days. Allow your muscles plenty of time to recuperate from previous workouts.