Fitness Exercise

If you want to learn how to burn fat and build muscle you need to start by getting a tan, even if it's tough to do living in a colder climate.

It's going to be quite a sight to behold when tons of people are lined up at tanning salons telling the owners that they want to burn fat and gain muscle.

Let me save you some embarrassment.

You are not actually going to burn fat and gain muscle from sun tanning.

The whole tan thing was only brought up because the relationship between the sun and tanning is a quality illustration of a point that needs to be made about working out too much.

A lot of people want to know why they're not building muscle or burning fat as quicly as they would like too. These people often expect to see huge gains because they are working out as often as humanly possible.

Despite what some people's flawed logic tells them there is not correlation when it comes to cardio and weight lifting between doubling your time and doubling your results. Generally, if you double your time spent lifting or doing cardio all you are going to achieve is a lessening of your results.

In reality weight lifting is closer to the “Less is More” theory than it is to the “The More The Better” one.

So now to how the whole getting a tan example represents wanting to weight train a muscle group more than once a week.

Getting a sun tan is a cause and effect relationship.

The sun is the cause and the tan is the effect.

In other words, the sun is the stimulus and the tan is the result.

When you get a tan, your melanocytes are producing melanin pigments as a reaction to the suns ultraviolet light.
You need to expose your skin to UV for a small period of time in order to activate the melanocytes. However if you repeat this process for 5 to 7 days, the pigments will build up so much in your cells that they will actually act protectively.

And what happens when you get too much sun? Correct, you end up with a sun burn. This is what you don't want to have happen.

Too much of the stimulus will lead to a negative result.

Therefore the key to tanning is to find the right amount of sun in order to achieve the desired effect. Too little sun and you'll stay pasty; to much and you'll be burnt.

So, how does this relate to you if you want to burn fat and gain muscle?

Muscle growth occurs when you overload a muscle with heavy weights and then allow it to rest up and heal itself.

In this situation lifting heavy weight is the stimulus and, if done properly, the result is lean muscle growth.

The proper method for muscle growth is rest and proper nutrition (high protein, moderate carbs, plenty of water).

If you make the mistake of training a muscle group (biceps, triceps, ect.) more than one time a week, it will not allow the muscles the proper amount of time to heal and therefore it will not grow, or become stronger.

It's like going back out in the sun too much. Overexposure to the sun leads to a burn.

Overexposure to lifting leads to overtraining. When you over train, you will find that you do not burn fat or gain muscle.

Therefore in order to maximize muscle growth and keep that “anabolic window of opportunity” open, you will most definitely want to train a muscle group only one time each week.

Too much weight training or cardio (stimulus) will produce negative results. If you don't give your muscles the right amount of time to heal and rest before you work them out again, you are doing the same thing as going out in the sun too much, and you're going to get burnt.

Too much of something can produce negative results as much as too little of something.

So if you want to burn fat and gain muscle, time to start working on your tan.

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