You may find it difficult to figure out how to train and eat in order to achieve both of your goals at the same time.
Three specialists in the field have given me their opinion on the matter, and I’m happy to share it with you.
Fortunately, you can simultaneously grow muscle and lose fat.
Make an effort to lose fat, not weight.
As a general rule, when people say they want to lose weight, they don’t truly intend to. They’re frequently trying to slim down.
Your shape won’t change even if you slim down because you’re losing both fat and muscle. This implies that you won’t be able to show off the athletic “toned” physique that many people crave.
The reason you don’t want to focus on weight loss but rather shift your focus to fat loss is because you have muscular definition.
Keeping my muscle while dropping weight is a problem I’ve previously taken on.
There is a basic rule of thumb that if you want to lose weight, you need to cut calories and if you want to gain muscle, you need to increase calories. There is, however, a chance that this is not the case.
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You may concurrently gain muscle and decrease weight.
“Even though many people say it’s impossible, it is feasible to gain muscle mass while also losing weight. ‘Recompiling’ is a common term for this operation.”
“People realise that you need a surplus of calories to acquire weight and a calorie deficit to decrease weight, so these two concepts sound diametrically contradictory,” he said. “This, however, refers to the overall weight of the body as a whole. At the same time, you can slim down and build lean muscle mass.”
While undertaking high-intensity interval training and eating an adequate amount of protein, males ingesting a 40% energy deficit for four weeks were able to enhance their lean body mass, according to Carpenter’s study.
Repetitive exercise and a high-protein diet were proven to help women lose weight and build muscle simultaneously. Things like this are important, and we’ll talk about them later.
The answer is yes.
Consume a lot of protein.
Knowing how much food to eat is dependent on your body fat percentages. ” Carpenter recommends maintaining your current calorie intake if you don’t have a lot of fat to drop.
The key word here is “slight.” If you have a lot of fat to reduce, falling into a calorie deficit may help you achieve your goals.
You’ll have a much harder time gaining muscle if you cut your calories too much.
It’s possible you’ll drop off the waggon since you’ll lose muscle tissue, get tired, and feel sluggish.
Protein consumption is critical for weight loss, as shown in the two trials.
Maintaining and growing lean muscle, which we want to fuel when dieting, is critical,” says Servante, who adds “more lean tissue also minimises unfavourable adaptations like reduced metabolism.”
For maximum muscle growth, Carpenter recommends consuming 1.6 grammes of protein per kilogramme of body weight every day, which he calls “a good protein target for enhancing resistance-training responses.” Research backs up this claim.
Make sure you eat enough of each macronutrient (fat and carbs) for your overall health and energy, regardless of how much you eat of the other macronutrients.
Eat a diet rich in whole, unprocessed foods, including plenty of green vegetables and fibre, which will help you feel fuller for longer and reduce your cravings, says Servante.
With progressive loading, resistance exercise can help you build muscular mass.
To hear you’re already working out is a good sign—but big weights might be a better fit for you.
When it comes to regaining strength, resistance exercise is essential.
Servante advised that if you want to build muscle, you need work out hard and lift heavy weights.
It’s not enough to focus on strength training alone. Progressive overload is a principle that you need to keep in mind.
If you’re doing this, you’re steadily increasing the amount of weight or reps you’re doing. Using this method, I was able to not only improve my physical appearance but also maintain my desire to train.
“Aim to increase the weight you lift or the number of repetitions you can accomplish with the same weight,” Carpenter said. “This will help you get stronger.”
“The lack of progressive overload may be a factor in resistance training programmes failing to produce desired effects.
Instead of doing the same workouts with the same weight every time, you should offer your body something new to adapt to, rather than doing the same number of repetitions with the same weight every time.
Getting started with weights is simple and quick.
As a rookie to resistance training, you’ll be able to reap the benefits of “newbie gains.”
First-time weightlifters typically see a significant increase in muscle mass as a result of this.
By adapting your brain to this new stimuli, you’ll build more muscular tissue, Servante explained. In order to build muscle, you need to work harder as you improve in your training.
Similarly, Carpenter said, folks who are new to exercising and have a greater body fat percentage may be able to progress more quickly.
As he put it, “It’s a lot more difficult if you’re already really lean.”
Reduce your cardio
There’s no need to do a lot of steady-state cardio like running or cycling at a set pace if you want to achieve your fitness goals, as you might expect. There are, of course, many other advantages to cardiovascular exercise.
The more cardio you do, the more likely you are to lose lean tissue while you’re in a calorie deficit, says Servante.
Instead of running or taking HIIT courses, she urged people to walk instead.
Low-intensity exercises like walking, like walking, use fat as a fuel source, according to Servante.
“For one thing, running and rigorous cardio can put a lot of stress on the body, which can lead to a lack of recuperation, water retention, and an increased appetite. For those looking to build muscle, running may or may not be a good idea.”
Try to walk 10,000 steps a day for a week and see how it goes.
High-intensity strength training isn’t a bad thing, but it’s not the only option. A good strategy for increasing your heart rate will help you lose weight and build muscle at the same time.
What Ngo Okafor suggests is an intense strength-training regimen that incorporates high-intensity strength training with aerobic bursts, which is exactly what he does.
According to him, “your heart rate is not as raised while you are lifting weights or strength training as it would be when you are engaging in cardiovascular activities.”
The process of breaking down and rebuilding muscle continues long after the action has ended, he explained. It’s been proven that strength training continues to burn calories for up to three hours after a session has ended.
It’s possible to burn calories while practising cardio, but this process “slows down enormously” when the cardiovascular activity finishes, he explained. “Combine cardio and strength training to increase heart rate, which results in more calories being burned during exercise.
A post-workout calorie burn will continue for several hours because strength training produces muscle, and the body uses energy to rebuild muscle.
What kind of lower-body workout would be appropriate for Okafor’s style of training? At a weight where you can execute 20 repetitions of squat and deadlift, as well as aerobic bursts like 60 seconds of high knees.
Make love, not war, with the weight scale.
Because you’re not only attempting to lose weight with a goal like body recomposition, you need to be patient and measure your progress in other ways outside the scale.
“Progress may feel slow since you won’t be able to rely on the scales to assist measure progress, unlike a dedicated weight-loss or weight-gain phase,” Carpenter said. It’s possible to train for a month and not show any weight loss on the scale.
Keeping waist measures or wearing a pair of tight-fitting pants to check whether they feel tighter in some places as you grow muscle and looser in other places as you lose fat are two alternatives for measuring body composition without the need for pricey equipment.
Scales won’t be able to tell you much about your development, and other methods of measuring body composition may be useful if you prefer tracking progress like that,” Carpenter said.
Keep in mind that you won’t accomplish your ambitions in a single day.
If you want to change your body composition, you need to be prepared for a long process.
For fat loss and muscle gain, the process takes time. Don’t hurriedly complete it.
Carpenter explained that unlike weight loss, which may be accomplished quickly (as evidenced by the popularity of extreme crash diets), muscle growth is a time-consuming process.
Make a goal of deadlifting 1.5 times your body weight or performing an unassisted pull-up instead than waiting for physical changes to encourage you.
It may be beneficial to implement some performance-based gym goals in order to motivate oneself, as body changes are likely to be slower and more difficult for one to track.
Resistance exercise, protein, and perseverance are three of the most effective ways to build muscle and lose fat.
It’s possible, and you can accomplish it.
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