How To Lose Weight And Gain Muscle – Fat loss and muscle building are like the chicken and the egg of whole body reorganization. When youlose pounds and lose fat (especially in your belly), you speed up your metabolism and have the energy to take on harder workouts and, in turn, build muscle. However, muscle can also support fat loss, as muscle is a very metabolically active tissue. That means the more muscle you have, the higher your basal metabolic rate (BMR), or the number of calories your body burns at rest, explains Ben Tzeel, a registered dietitian and certified strength and conditioning specialist. Increase your muscle mass, and you can also lose more fat.
Of course, this leads to a difficult question. What should you focus on first: losing weight or building muscle? Experts take sides in the big fat vs. muscle loss debate and share what you should do first, regardless of your goal.
How To Lose Weight And Gain Muscle
Not only will you see weight loss for muscle growth, but you will also have benefits such as a better mood and better sleep. If you focus on training the muscles first, you can
Should You Lose Weight Before Building Muscle?
Weight initially, which could be discouraging and could even make you want to abandon your healthy eating and exercise plan.
When youget lean, it improves your body’s hormonal balance and paves the way for optimized muscle mass with better insulin sensitivity (the way your body reacts to and processes blood sugar).
Building muscle should be your main focus because it increases your metabolism and facilitates fat loss. If you want to lose fat first to improve your body composition, you need to strength train and increase your protein intake to minimize the amount of muscle you lose as well.
I Don’t Pay Attention To Fat Or Carbs When I Want To Lose Weight And Gain Muscle
Losing fat and building muscle are not mutually exclusive, and both are important for lasting weight loss and lifelong health and fitness. With a balanced workout and nutrition plan, you can achieve both goals at the same time.
It depends on your body fat percentage (which most gym trainers will measure for free). If you are obese (over 25% body fat for a man or over 32% body fat for a woman), try to lose fat first. The higher the body fat percentage, the more difficult it is to gain muscle while minimizing fat. If you have a lower body fat percentage and you do not need to lose fat, your body is more favorable for building muscles first.
There are many benefits to fat loss, including improved sleep and mood, cholesterol and blood sugar levels, reduced blood pressure, risk of heart disease, diabetes, certain types of cancer and early death. Fat loss also increases energy.
How To Lose Weight Fast
Having a lower body weight can reduce the stress on your joints – making it easier to tackle challenging exercises and build muscle.
You can see the results of fat loss significantly faster than muscle gain, which has a longer process. Losing fat first opens up the muscle you have underneath, which you can then refine and sculpt. While it is true that increased muscle mass can help you burn more calories by increasing your metabolism, which requires a significant gain in muscle mass that takes time.
Increasing muscle mass speeds up your metabolism, especially the amount of calories you burn at rest (considering we burn anywhere from 60-75% of our daily calories at rest, this can be a big fat loss boost).
How To Lose Weight And Gain Muscle
Eating and exercising to build muscle with a high protein diet also helps a lot. For example, a study in The American Journal of Clinical Nutrition of people who lifted weights, did high-intensity exercise and were in a caloric deficit found that those who ate more protein lost 27% more fat and they gained eight times more lean muscle mass. .
Along with an improved metabolism, there are many benefits to muscle building: You can improve your cardiovascular and joint health, reduce the risk of diabetes and certain types of cancer, improve your mental health and build strength and support bone health, which decreases. your risk of osteoporosis and falls.
Whether you choose to lose fat first or gain muscle depends on your personal health profile and fitness goals. A registered dietitian or certified personal trainer can help you choose the best path for you, says Wilson.
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To support fat loss efforts, use an app like MyFitnessPal to set a daily calorie goal for a slow and steady weight loss plan. “Be sure to include at least 0.7 grams of protein per pound of body weight (or 1.6 grams of protein per kilogram) to ensure you’re losing the most fat, not hard-earned muscle, and find an accountability measure to help you stay on track to stay . on track,” says Tzeel. For optimal results, add workouts you enjoy to your life, ideally including a variety of cardio exercises such as a HIIT workout, interval training, and a long walk or run plus 2 -3 days of strength training each week to maintain muscle mass, suggests Wilson.
If you’re looking to build lean muscle first, a similar program will do the trick—higher-weight, lower-rep strength training makes your muscles stronger, while aerobic resistance exercises like running, cycling, or climbing increase your endurance, Buckingham says. . Be sure to fill up on high-quality proteins like seafood, chicken, turkey, beans, lentils and tofu and spread your protein intake throughout the day with at least 20 grams of protein per meal to encourage muscle growth, says Wilson.
All in all, losing fat and gaining muscle have a lot in common when it comes to the process, says Woodward. For both, you need to eat well, move your body regularly, set goals, manage stress and make sure you get enough restorative sleep.
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Lauren Krouse Lauren Krouse is a freelance writer covering health, domestic violence and self-advice. Her work appears in Women’s Health, Men’s Health, Prevention, Self, HuffPost, and elsewhere. When he’s not writing, you can find him meditating, lifting weights, or walking in the woods with his partner and the black lab. Body composition is the process of breaking down fat and growing muscle. For most people, losing fat and gaining muscle is best achieved by approaching these goals in chunks of time, or phases.
In the article below, I will explain how you can apply a process called nutritional periodization to maximize fat loss, muscle growth, and successfully achieve your weight loss goals.
Weight Loss Aids That Help You Lose Weight And Build Muscle Faster
Before entering the actual reset, it is important to prepare mentally and physically for the progress of weight loss. In all likelihood, there will be many changes you will encounter, ultimately challenging what you believe about yourself, your abilities, and your body.
First, you want to make sure you are eating a consistent number of calories per day. This is a maintenance level, which means you will not gain or lose weight at this amount. By maintaining the maintenance level, it gives us a consistent starting point for making intentional changes.
Second, make sure you are in a good place mentally. This means good stress management skills, adequate sleep, support networks, and even a plan for extra help in place if you need it. This helps us stay in the best possible mental state to maintain consistent changes and manage lifestyle changes along the way.
Experts Debate: Should You Lose Fat Or Build Muscle First?
If you eat in a caloric deficit, you eat fewer calories than you burn each day. In this phase, the goal is to lose between .5 – 2 lbs per week.
When you decide on the right caloric deficit, you never want to starve. Everything should be done in moderation. Feeding yourself enough calories helps you stick to your plan without sacrificing nutrition or energy. This type of slow and steady weight loss is the most sustainable type, which means you’re more likely to keep it off in the long run.
Once you lose weight, many people tend to go back to their old ways of eating. If it happens without insight, you start to see the all-too-common occurrence of weight gain after dieting.
How To Lose Fat And Gain Muscle💪
The good news is that there are many ways to avoid this trap. I call it the reverse diet.
A reverse diet is a process of increasing your calories and adjusting your lifestyle to maintain the same weight you are now. This is a very slow and precise process that achieves minimal weight gain while returning to a more natural eating pattern.
The maintenance phase occurs when you find the right balance of calories and exercise to maintain your weight. Once achieved, maintenance helps you maintain results, prevent post-diet weight loss, and eliminate the need to eat a low-calorie diet.
Do You Have To Lose Weight Before You Gain Muscle?
This is the phase in which your body feels happiest and healthiest. You have high energy levels, feel powerful in the gym, recover like a champ, hormone levels will be in control, sleep like a dream.
For those interested, this final (and optional) phase is built for those looking to build muscle. Through muscle you can start toning your body – something that will be much more visible now that you have dropped those extra kilos.
Here you will eat slightly more calories than you burn each day to help support muscle growth. By maintaining moderation and consistent exercise, the weight you gain will be in added muscle mass rather than fat.
Best Foods To Lose Weight And Gain Muscle
Plan to spend 2-6 months in a muscle gain phase, adding about .5-1 pound of new muscle each month.
Similar to losing fat, the change on
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