Diet To Lose Weight But Gain Muscle – When you reduce your calorie intake, your body starts burning fat for energy. But cutting calories can cause you to lose muscle—so don’t overdo it. Quick tip: Cut calories from carbs and eat more protein. It protects your muscles.
If you cut too many calories, your body thinks it’s starving so it starts to conserve and store them, which slows down your body fat burning rate.
Diet To Lose Weight But Gain Muscle
This plan bypasses this survival mechanism as you alternate between two exercise and meal plans. During the Get Ripped phase, eat carbs early in the morning and before exercise to give you energy for exercise.
What Should I Eat To Lose Weight Or Add Muscle?
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On rest days, eat according to our Gain Muscle Meal Plan to provide you with enough calories to recover properly. Oh, and follow our advice on combining these Get Muscle and Get Ripped affiliate workout programs for best results.
You need the extra calories floating around in your bloodstream to get ripped quickly, but it’s important that you don’t get too many carbs. Eat only carbohydrates before and after you train that will give you energy to exercise and replace energy lost during training.
Gain Muscle And Lose Fat With A High Protein Diet?
Wrap up your workout with a protein shake to fuel your muscles when they need it most. Go back to the above meal plan on your rest days so you get enough nutrients to grow lean muscle.
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How Do I Maintain
Like what you read? Join our smashing Target membership from just £5 today, cancel anytime. You’re on the Men’s Health team! There is an argument in the fitness world that you can choose to lose fat or gain muscle.
We have many success stories from our online coaching clients who have been able to do both simultaneously:
Plus, I have tons of sweet LEGO pictures and silly gifs, which is always a good time.
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As Coach Matt mentions in the video above, gaining muscle and losing fat simultaneously is called “body recombination.”
Just ask our friend Aksel here (who achieved an impressive body recomp with the help of NF Coach):
However, as I mentioned in the introduction, you will often hear that losing fat while gaining muscle is impossible. The argument goes that you should only focus on one or the other, because failing to do both at once is doomed.
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Given this, fat loss (calorie deficit) at the same time seems impossible.
To appreciate the nuances here, let’s break down fat loss and muscle gain separately, and then we’ll combine them.
There are easy answers and slightly less easy answers when it comes to losing body fat.
Metabolism And Weight Loss: How You Burn Calories
When your body needs more calories than you eat, you are in a “calorie deficit.” Your body doesn’t have the calories it needs as fuel, so it starts breaking down its parts for energy.
Hopefully your body will take most of the fat stores, although depending on how you train it will also break down muscle. 
Put another way: When you eat a caloric deficit, your body will draw from existing fat and muscle stores for energy.
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From a physical and health standpoint, obviously we want your body to not break down muscle when it’s in a caloric deficit, and instead focus on using fat stores. 
I say this for a reason: Your goal in fitness is not just “lose weight”, despite the common vernacular.
Instead the goal is to lose body fat while maintaining the muscle you have (or building more muscle).
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By reducing your total body fat, or increasing muscle mass, you will end up with a lower body fat percentage (this is a simple ratio of fat to everything else).
We’ll cover tips for maintaining and growing your muscles while in a calorie deficit later in this guide. For now, remember that you need fewer calories “in” than calories “out” to lose weight, whether from fat or muscle stores.
The numbers will help tell the story: although this is an oversimplification – let’s use the ‘widely accepted’ starting point of “3,500 calories equals about one pound of fat”.
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If you want to lose a pound — or half a kilogram — of body fat per week (a worthy and sustainable goal for some people), you need to create a calorie deficit of 500 calories per day.
It is more efficient and time efficient to consume 500 fewer calories than to burn 500 extra calories.
As Time magazine controversially stated—with numerous studies cited—”exercise alone won’t make you slim.” It’s easy to add more calories, and it takes a lot of effort to “burn calories” effectively.
Lose Fat And Gain Muscle (at The Same Time)
To lose body fat, you need to watch what you eat, and do it in a sustainable way.
At Nerd Fitness, we strongly believe that 80-90% of the fat loss equation comes down to diet (see rule #4).
These foods are more nutrient dense and often lower in calories than processed foods. It means you are full without eating too much.
How Often Should You Eat To Lose Weight Or Build Muscle?
Have you ever noticed the difference between 200 calories of broccoli and 200 calories of a bagel? WiseGEEK does a great job of demonstrating this, so we’ll borrow some of their photos.
Most people can eat a whole bagel, no problem. A plate of broccoli, with all the fiber, is very difficult to overeat.
We cover it all in our Beginner’s Guide to Healthy Eating. It will offer tips on how to gradually create habits that lead you to eating “real food”, including proper portion sizes, batch cooking tips and a cameo from Winnie the Pooh.
Meal Plan To Lose Fat Gain Muscle
With all this, we advise you to take it slowly, so the new healthy eating habits are permanent.
This is a strategy we work closely with our coaching clients: making small nutritional adjustments when they feel comfortable. This is how some of them have been able to lose 50-100 pounds!
If you want to build muscle, you need to lift heavy and make sure your body has enough calories and protein to adapt to building more muscle.
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I will always be in the team strength training. If you want to build muscle, you need to lift heavy.
When you lift an object (or your own body weight) enough times, your muscles reach a point of failure. This causes your muscles to tear and deteriorate.
As your muscles rebuild themselves after exercise, they will be bigger and stronger than before. Then you do it again.
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Not sure where to start with strength training exercises? No problem! You can download our free guide Strength Training 101: Everything You Need to Know When You Join the Rebellion (our free community) below:
Download our comprehensive guide to STRENGTH TRAINING 101! Everything you need to know about getting stronger. Exercise routine for body weight and weight training. How to find the right gym and train in one.
Because your muscles need to rebuild after exercise, calories have to come from somewhere. I’ll talk more about proper diet in the next section (by analogy with Harry Potter), so I won’t spend too much time on it.
Best Foods To Lose Weight And Gain Muscle
Your body rebuilds itself while you sleep, so make sure you get plenty of rest each night. I talk 7-8+ hours. This will help ensure your body gets the time it needs to get stronger.
If you train hard and only sleep 6 hours or less a night, you are really doing yourself a disservice. Go to sleep!
Here’s a quick summary of how to build strength: challenge your muscles, eat well and rest.
Why Do We Need Protein In Our Diet, Is It Important For Weight Loss And How Much Do We Need To Build Muscle?
Let’s narrow it down to our second point, “Eat a diet based on your goals.” This will be very important when balancing losing body fat and gaining muscle.
To answer the question of losing body fat and gaining muscle at the same time, I would like to present an analogy from the world of Harry Potter.
Remember the “Sorting Hat”: The task of the Sorting Hat is to decide which of the four houses the child will call.
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It’s almost like a traffic director: “Harry, you go to Gryffindor! Draco, you go to Slytherin!”
Your body works in a very similar operation: every day it receives new calories (when you eat), and has to decide what to do with them!
You eat a chicken parm sub with fries and a 20 ounce soda. Your body needs to know where to move all those calories.
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There are many calories your body needs every day: to keep your liver working, your heart pumping, your brain working, regulating
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