As you know, you always want everything and immediately 
I want to pump up the muscles, and remove excess fats and all at the same time ... Weight loss (fat consumption) and muscle mass collection are opposite actions. Can I lose weight and build muscle at the same time? Compare these different processes ... ENERGY INCREASE AND NUTRITION
For effective fat burning
Fat reserves are a reserve source of energy, fats are consumed when
there is not enough carbohydrates and with prolonged physical exertion. In order to actively spend your body fat accumulation, you need to create a DEFICIT energy. In the diet should be enough protein, very few carbohydrates, and fat is excluded completely. The daily caloric intake is low. a diet for weight loss & muscle gain
The amount of energy that comes with food should be less than what you spend, then the body will consume supplies.a diet for weight loss & muscle gain
To build muscle mass There must be an outflow of energy. a diet for weight loss & muscle gain
The diet should be a lot of protein and a lot of carbohydrates. The daily caloric intake is high. The amount of energy that comes with food should be more than you spend. The body needs energy not only to recover from training, but also to build new muscles.
TYPES OF PHYSICAL EXERCISES
For effective fat burning Long loads with low power. a diet for weight loss & muscle gain
The best exercise for weight loss is a light long running. Try to run for at least 20 minutes, to achieve maximum effect, gradually bring the running time to 40-60 minutes. a diet for weight loss & muscle gain
When practicing in the gym, small weight loads are used,a diet for weight loss & muscle gain the number of
repetitions in the approaches is more than 20, rest between approaches
30-60 seconds.a diet for weight loss & muscle gain
For a set of muscle mass The best way is to work with weights. a diet for weight loss & muscle gain
During training, large burdens are used, the number of repetitions in approaches up to 12, rest between approaches 2-5 minutes. a diet for weight loss & muscle gain
Easy running can only be used in a limited amount to train the respiratory system and circulation. Once a week, you can do aerobic training - easy running no more than 20 minutes. You can use light running for warm-up, but not more than 1 kilometer. a diet for weight loss & muscle gain
Long and frequent running loads can greatly slow down muscle growth.
CAN YOU PICK UP THE MUSCLE AND SIMULTANEOUSLY TO LOSE Watching what you understand by the word "pump up" ... If you want to build up a large muscle mass and strength, then you can not. But after losing weight, you will actively train. a diet for weight loss & muscle gain
So your muscles will definitely become better! Muscles will become more fit, will get a good shape, improve stamina and muscle relief. By the way, the relief muscles seem more visually.a diet for weight loss & muscle gain
Is it possible to lose weight in one part, and to increase the muscle in another? No, the body is a single system, it is impossible to create a deficit of energy in one leg, and in another excess.
CAN YOU LOSE ON A PARTICULAR SMALL SITE No, the body uses fats from around the body.
Fat reserves are common to the whole body, you can not force the body
to spend fats only with the right foot, but on the left foot do not
touch. a diet for weight loss & muscle gain
I give an example to make it clear to you - if you lose weight, the fat reserves decrease throughout the body. The order is as follows:
You do exercises - there is a demand for energy - the body takes fats
from the stores throughout the body and takes them into the bloodstream -
through the blood fats get into muscle cells - fats are processed into
energy. a diet for weight loss & muscle gain
In other words, the muscle "does not eat" only the fat that is above
it, but receives fats through the blood from the entire body.
By training certain muscles, you work with the shape of these muscles,
improve their physical qualities, but you spend fat from the body's fat
reserves.a diet for weight loss & muscle gain
CAN YOU UPGRADE MUSCLE ONLY IN A PARTICULAR PLACE Yes it is possible. Muscles can be pumped locally in a certain area. You can pump at least one hand)
And it is possible for some muscles to give just a small healing load
for tonus and shape, while others can be heavier for weight gain. a diet for weight loss & muscle gain
But if your goal is the development of great strength and muscle mass, it is better to train the whole body. I remind you that the organism is a single interconnected system.
CONCLUSIONS 1. The following options are possible: A. With proper training and proper nutrition, you can gain muscle mass and do not gain superfluous fats. More in the article "How to build up a dry muscle mass" B. If you work properly on the relief and burn fat, then you can try to keep muscle mass. a diet for weight loss & muscle gain
But you can not simultaneously move in opposite directions and create both a deficit and an excess of energy. You can not lose weight and at the same time build up large muscles, you can develop the relief and stamina of muscles. a diet for weight loss & muscle gain
2. Tasks need to be solved step by step. a diet for weight loss & muscle gain
Determine what is most important for you now - an increased set of
muscle mass or weight loss, the development of endurance and muscle
relief. Focus on your goal and make every effort to implement it. When you achieve the desired changes, you can set another goal.
I recommend the following article "Is it possible to turn fat into muscle"
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