Can we burn fat while maintaining a anabolic state?
Yes, you can. I am assuming you want to gain lean muscles while burning some fat. This is not just difficult but also not very efficient. This is what you need to do.Maintain a calorie surplus by 150-200 calories.Keep the carbs to a minimum so that your glycogen stores are depleted and your body starts utilising stored body fat for energyTry a ratio of 5:35:60 (carbs:proteins:fats) to meet your calorie requirements. Fat is essential for the body as they form the base for many hormones, enzymes, body tissues, etc. Eating fat will not make you fat, so don't shy away from them.Find out clean, unprocessed sources of fats, proteins and carbs within this macro range. Fat: nuts, seeds, avocado, coconut oil, ghee, etc. Proteins: chicken, fish, eggs, paneer, etc. Carbs: any and all green leafy vegetables - spinach and mushrooms are great. Have a multi-vitamin and fiber supplement if you decide to follow this diet.Also, if your diet is very high in proteins, the excess eventually gets converted to glycogen which then means that your body no longer has to depend on your stored fat for energy. So very high protein is not recommended.Lastly, once you have been in keto for 2-3 weeks, you want to start doing Intermittent Fasting. In this you will fast for upto 16 hours and then have your required calories in the remaining 8 hours (the 16 hours of fasting includes your 8 hours of sleep!). Consume your calories around your workout. You can workout in fasted state or even fuel up just before - see what suits you more. As I said before, this is not ideal. Only those new to weight lifting and those on steroids can make this work efficiently. What will work better is to reduce your body fat first to 10-12% and then start bulking. Use this ideal weight calculator to know how far you are from your dream physique: Best Ideal Weight Calculator And Target Body Fat
How do you get your body to an anabolic state?
Anabolic- The state of building Catabolic- The state of tearing down. When our body is Anabolic it is building muscle. We can get to this point by resistance training with weights. By tearing down our muscle fibers they will rebuild to make stronger, larger, harder muscle. However, the environment must be right in order for this to happen. You need to take in plenty of protein. At least 1g per lb of bodyweight. To really pack on mass you can go as high as 2g per lb of body weight. When we rest(sleep) is when our bodies are doing most of the recovery and building. Before you go to bed make sure you try and get your body in an Anabolic state by taking in a blended protein of egg albumin, casein, and whey. These breakdown at different rates and can fuel your body throughout your sleep. Try and keep your body in an Anabolic state at all times by eating plenty of clean protein sources throughout the day. You do not want your body in a catabolic state. Some people think that being catabolic is actual weightloss/fatloss. Catabolism refers to muscle wasting which is not good if you are trying to build muscle.
When the body enters a catabolic state, does it burn more fat or muscle, or equal amounts?
A 'catabolic state' is really a widely variable term, that simply means a state of breaking down larger molecules into smaller ones within the body.This means you could be breaking down fats into fatty acids, proteins into amino acids, even glycogen or other sugars down into glucose. Those are then broke down further for use as Adenosine Triphosphate (ATP).The body shifts in and out of a catabolic state all the time and will use whatever is most available depending on the state of metabolism. For instance, during intense exercise your body breaks down complex sugars into glucose and glucose into ATP (the base energy, that all these breakdowns are needed for) to fuel the workout. It will also however, breakdown fats into fatty acids and proteins into amino acids at this time in various quantities. Respiratory Exchange Rate is often used as a 'test' to determine in what quantity fat is burned relative to carbohydrates as 'fuel' (essentially catabolism), and the research done there led to the 'mythical fat burning zone.' The problem with that kind of research and/or testing, is that it can be entirely different depending on some of the factors I'll mention below.I'm not sure of any tests that look for protein breakdown specifically, other than perhaps a blood test and even then it would be different from hour to hour. There are muscle biopsies too (which are quite invasive) whereby we might look for markers indicated protein breakdown or uptake but that gets quite technical and is better left for a lab technician.Of course training changes these rates too. The catabolism in general is often too variable to know any rates for sure, it varies upon the hormone balance present in the body (for instance a male with low androgenic hormones, is more susceptible for muscle breakdown), nitrogen balance, the time of day, the state of the body (before, during or after exercise for instance), stressors on the body (work, personal, relationship, lack of sleep, poor nutrition), etc...etc...
Can I lose body fat and gain muscle, but my weight stays the same?
Hi,The answer to your question is a simple one theoretically yet hard to achieve. Because, it it not at all easy that human body loses fat and builds muscle simultaneously. Rather than aiming for that you should aim for a holistic and comprehensive training and nutrition routine. You only need to:Eat Well: Maintain a good balance of macros. P: 35%, C: 40%, F: 25%The sources of these macros need to be healthy ones because there is difference between glucose you get from ice cream vs oats. Sources for health P, C, F can be googledMake sure that you start with your BMR - 20% and keep increasing your daily intake by 60–70 calories on a weekly basis. This will ensure you are improving your metabolism while simultaneousl improving muslce density and body compositionOnce you are finished with about 15–20% weight gain from where you started. You can go for keto or atkins diet to obliterate fat rapidly and GO LEAN.Train Hard: Ensure progressive overload and heavy weights throughout your training regime. Try to go for 8-10 reps max. Not moreSleep Well: Ensure that you’re giving your body time to get into deep sleep and recover before the next training session. This will ensure proper and active muscle growth.The above principles are something that I have been following myself for the past 2–3 months and results have been good. Below is a snapshot that I took today and it shows the results. Yet not denying there’s still loads of distance to cover.In the end its not about 2–3 kgs of weight here and there. A muscular body essentially looks leaner than a fat body at same weight. So, if you follow the principles stated above, you will achieve a ripped body with great compositon and musculature while having your desired low fat and high muscle ratio.
Which steroids are helpful in reducing fats from the body?
A2AAlmost all of the answers below, which list specific substances - are wrong. Here’s why:There is no physiological mechanism by which an anabolic steroid can increase fat loss. None.Fat loss is a product of dietary control (ie restricting calories, watching your macronutrient intake) and exercise to burn calories.Clenbuterol (mentioned in several answers) is NOT an anabolic steroid. It is a stimulant drug. Not even remotely related to anabolic steroids.Anavar (oxandrolone) and Winstrol (stanozolol) are often touted as “cutting steroids”. This is NOT because they cause fat loss. It’s because they increase/maintain strength (and to a minor extent muscle mass) without also causing water retention or significant mass gain. So when you’re in a cutting cycle (calorie restricted, doing things to lose mass etc etc), they help maintain muscle mass - so you end up with muscles that look (and arguably are) harder and leaner. But the fat loss is not caused by the steroids themselves.Trenbolone (mentioned at least once) is not a cutting steroid. It’s a veterinary steroid for gaining lean mass. If your diet is crappy and you use tren…you will get fat gain as well as muscle gain.Human Growth Hormone (mentioned at least once) - is an effective fat burner. It is not an anabolic steroid, it is a peptide hormone. Different thing. Also one of the most widely faked IPEDs around.So the short answer is…….none of them. However there are steroids that people use WHILST in a fat loss cycle to provide support for maintaining muscle mass. Whether that works for you depends on a wide range of factors.
I need to get my body fat percentage down from 17.8%?
Keep doing the cardio, but do weight or resistance training before that. The high intensity weight training will burn off sugars very quickly, removing your body's source of "immediate" energy. When you then go into cardio, your body begins a steady burn that then targets long term storage instead - namely, fat. Because it is a steady burn, it will also continue for a period of time AFTER your cardio is complete. You then need to cap this off with the right nutrition. Try this: Carbs: Eat these within an hour after your workout, while your body is still highly anabolic. In this state, carbs convert to muscle glycogen rather than fat, leading to muscle gain, fat loss, and a heightened metabolism which will further burn fat. Proteins: Eat these periodically over the 12-16 hours following your workout. These empower your body's ability to repair muscle, which is the MOST important part of your workout. Additionally, periodic, smaller feedings further boost your body's metabolism, boosting fat loss even further. Sleep: This may sound silly, but sleep deprivation debilitates metabolism and triggers a fat storage response in your body. Try to get around 7 hours of sleep a night.
Can you still burn body fat if you maintain a caloric deficit but only eat junk food?
Yes you can.As long as you are eating less than what you burn daily, you will be losing weight no matter what’s the diet you are following.But the problem with junk food that you cannot estimate exactly how much calories you are getting from it.So, you maybe eatting more calories without knowing it.Also, junk food is bad for your overall health as it contain alot of processed sugar, trans fat and high content of sodium in addition to the low content of important vitamins and minerals.If you want a full guide on how to lose weight and get a shredded six-pack, I answered 50 of the most common questions in a FREE Q&A guide which will cover weight loss, weight training, cardio and how to build and maintain six-pack abs.Click here to get your free copy>> AskTheAbs - aestheticbeats
Do you burn calories in your sleep?
The number of calories you burn vary from person to person, this all depends on: What you ate Presence of any injuries Amount of muscle tissue Amount of fat tissue Bone mass Sex (male vs female, where generally, male>female due to greater muscle mass and have more testosterone) Metabolic rate (genetically and environmentally determined) So keep these in mind when you go to sleep.
What can I eat before a body toning cardio workout?
Choose a pre-workout meal that's low in fat and sugar, moderate in protein and high in carbs, like a smoothie made with almond milk, banana and berries. Recover from it: After your workout, your body has a 20- to 30-minute “metabolic window,” when your muscles absorb nutrients most efficiently.An hour before a workout, eat around 45 grams of carbs with a small amount of protein: Half a slice of whole wheat bread with one tablespoon crunchy peanut butter. Some crackers with an ounce of cheese. Quarter cup of sliced grapes mixed into half a cup of cottage cheese. Fruit smoothie made with soy milk.All the best .