Ways to Lose Fat and Gain Muscle
A lot of people end up with a lesser muscle mass than they started working out for losing weight.
Because they intend to consume fewer calories than they burn each day. The human body runs natural phenomena of shedding muscle cells every day and replacing them with healthy ones. So when the adequate amount of nutrition new ones don't show up, you begin to lose muscle.
Muscles are the biggest determiner of the metabolic rate in your body.
Gaining muscle while losing fat is a tricky proposition. You have to consume enough food that is sufficient for your muscles. It involves making smart nutrition choices. However, just diet isn't enough. To maximize the effects you will have to perform a combination of resistance training & high-intensity cardio exercises as well. Following are the steps that you should follow to gain muscle and lose fat at the same time.
1) Take more protein in every meal
For gaining muscle while losing fat, don't shy away from your protein consumption. Research recommends consuming between 2.3-3.1g of protein per kg your bodyweight. And this protein consumption should be distributed evenly throughout the day. Consider including 25-30 g of protein in each meal (slightly more if you are a vegetarian). It helps in protecting your muscle tissue from breaking down. Moreover, a protein-rich diet positively impacts the number of calories you burn each day.
2) Lose Weight Slowly
Tempting to lose weight as quickly as possible. Immediate drops in weight result in losing fat, but muscles also. According to research people who follow an extremely low-calorie diet, 18% of their weight loss was from muscle. And people who follow a moderate approach, that muscle loss dropped to 7.7%. Your weight loss should be upto 1-2 pounds per week. The ratio of cutting calories and increasing physical activity for losing weight varies from person to person.
However, reducing calorie consumption by the amount 500 per day is to start with.
3) Train For Muscle Gain, Not Fat Loss
Spend more time doing endless circuit training in the gym. Lifting lightweight for high reps is not the best approach for gaining muscle. After putting on bodybuilding shirts and bodybuilding shorts, focus on integrating compound moves, like squats, deadlifts, & rows. Such moves allow you to lift more weight while stimulating your muscle mass. The human body is adaptable, keep your focus on adding the weight you can lift over time, and aim for 5 to 8 reps per set. You can also incorporate higher-rep training, but the amount of weight should be challenging. Performing a combination of heavy resistance training with high-repetition training is best for muscle growth.
4) Drop down your carbs
A Lot of people have faced a real issue when it comes to cutting down crabs. Consider consuming carbs when they benefit your fitness the most - 2 hours before & right after your exercise. The rest of the carbohydrates should be from high-fiber vegetables. Vegetables help in optimizing your energy in check. At the start, you can aim for 1.5 g of carbs per pound of your body weight per day. And on break days, drop down your carbs to 0.75-1.0 g per pound.
5) Intake Healthy Fats
A lot of people focus on cutting their fat intake immediately in an attempt of losing body fat.
Resultantly, they do not lose weight but begin to experience hair fall, skin and nail issues as well.
Body fats play a significant role in maintaining and retaining optimal cell structure & hormone levels. Which is vital for supporting a muscle-building environment. They also prevent the feeling of hunger. Consider consuming around 0.5g of fat for every pound of your body weight per day. You must include multiple sources for reaping maximized benefits of various types of fats.
6) Be Patient
Patience is essentially important, as you move through your lose fat & gain muscle plan. You may notice making big gains in the start, that might slow over time. It's natural and that's how the human body works. It becomes more difficult to build muscle as you progress training for losing fat. However, it's easier at the start.
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