Training to lose fat and increase muscle How to combine these two rules to lose fat and gain muscle Obviously very important factors are diet, exercise and supplementation. Well, the solution is combining training with weight training and moderate-large while the diet is divided into two phases per week, a size and a definition. This system can achieve both objectives and raise metabolism. But it is not easy, work per cycle of 3 weeks. Although not practice bodybuilding, you can follow the advice of workouts and adjust your diet to your personal characteristics. Planning of training to lose fat and increase muscle In the weeks 1, 4, 7 and 10 will do the training and diet for definition. In the weeks 2-3.5-6 and 8.9 will follow the training and advice for volume. TIPS TO INCREASE SIZE: DIET Eat high protein and calorie six meals on Fridays and Saturdays. Integrate dense day in your diet helps prevent the body slows its metabolism and use muscle as fuel. A bodybuilder will add 80 kilos thousand calories. You add carbs like potatoes and cakes integrals.Are digested and absorbed very quickly, immediately recovering glycogen and releasing insulin, which enhances muscle development. Eat carbohydrates in each meal to maintain high energy levels and restore liver and muscle glycogen. SUPPLEMENTATION From 5 to 10 grams of glutamine with meals before and after training.This will increase your ability to store glycogen. Between 3 and 5 grams of creatine before and after training to enhance strength, which means more muscle size. Between 400 to 600 mg of magnesium, which helps make ATP, the essential fuel for training. Take it with 10 5 15 mg of vitamin B6 to help steer the cells. TRAINING FOR DEVELOPING MUSCLE Make two straight weeks of heavy training low reps. Slightly increases the rest time between sets to improve recovery. Follow this workout five days a week for two weeks, using big weights and few repetitions, and rest more between sets to promote recovery.