Eating To Lose Weight And Gain Muscle – Fat loss and muscle building are the chicken and egg type of healthy body composition. When you shed pounds and lose fat (especially in your belly), you speed up your metabolism and have the energy to tackle harder workouts and in turn build muscle. However, building muscle can also support fat loss, as muscle is 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 strength and conditioning specialist. Increase your muscle mass, and you can also lose more fat.
This naturally leads to a difficult question. What should you focus on first: slimming or building muscle? Experts take sides in the big fat loss vs. muscle building debate and share what you should do first, regardless of your goal.
Eating To Lose Weight And Gain Muscle
Not only will you see faster weight loss than muscle gain, but you will also experience benefits such as improved mood and better sleep. If you focus on building muscle first, you might be able to
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Weight at first, which can be discouraging and may even make you want to give up on your healthy eating and exercise plan.
When you lose weight, you improve your body’s hormonal balance and pave the way for optimized muscle development and better insulin sensitivity (the way your body responds to and processes blood sugar).
Building muscle should be your main focus as it increases your metabolism and makes it easier to lose fat. If you want to lose fat first to improve your body composition, you need to strength train and increase your protein intake to reduce the amount of muscle you lose as well.
Losing fat and building muscle are not mutually exclusive, and both are important for long-lasting weight loss and lifelong health and fitness. With a balanced workout and nutrition plan, you can achieve both goals at once.
The (delicious) Mass Gaining Diet
It depends on your body fat percentage (which most gym trainers will measure for free). If you are living with obesity (over 25% body fat for a man or over 32% body fat for a woman), aim to lose fat first. The higher your body fat percentage, the harder it is to gain muscle while minimizing fat gain. If you have a lower body fat percentage and you don’t need to lose a lot of fat, your body is more supportive of building muscle first.
There are many benefits to fat loss, including improving sleep and mood, improving cholesterol and blood sugar levels, lowering blood pressure, reducing the risk of heart disease, diabetes, certain types of cancer and early death. Fat loss also increases energy.
Having a lower body weight can reduce stress on your joints – making it easier to tackle tough workouts and build muscle.
You can see results in fat loss significantly faster than muscle gain, which tends to be a longer process. Once you lose fat, you reveal the muscles you have underneath, which you can then refine and sculpt. While it is true that increasing muscle mass can potentially help you burn more calories by increasing your metabolism, it requires a significant increase in muscle mass that takes time.
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Increased muscle mass speeds up your metabolism, especially the number of calories you burn at rest (considering we burn anywhere from 60-75% of our daily calories at rest, this can be a huge fat loss boost).
Eating and exercising to build muscle and a high-protein diet also help you lose weight. For example, a study in The American Journal of Clinical Nutrition of people who gained weight, exercised at high intensity, and were in a calorie deficit found that those who ate more protein lost 27% more fat and gained eight times more lean muscle. mas. .
Along with an improved metabolism, there are many benefits to building muscle: 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 path that’s best for you, says Wilson.
Meal Plan To Lose Fat Gain Muscle
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 make sure you’re primarily losing fat, not hard muscle, and find an accountability partner to help you stay on track. ,” said Tzeel. For optimal results, add the workouts you love to your life, ideally a variety of cardio such as a HIIT workout, interval training, and long walks or jogs plus 2-3 days of strength training each week to maintain. muscle mass, suggests Wilson.
If you want to build lean muscle first, a similar program will do the trick—heavier weight, lower-rep strength training makes your muscles stronger, while doing aerobic endurance exercises like running, cycling, or Rising markets increase resistance, says Buckingham. Be sure to fill up on high-quality protein 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 promote muscle growth, says Wilson.
All in all, losing fat and adding muscle have a lot in common when it comes to the process, says Woodward. For both, you need to eat well, exercise 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-advocacy. His work has appeared in Women’s Health, Men’s Health, Prevention, Self, HuffPost, and elsewhere. When he’s not writing, you can find him trying to meditate more, lift weights, or walk in the woods with his partner and dark lab. Two intersecting lines forming an ‘X’. This indicates a way to close an interaction, or cancel a notification.
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I want to lose fat, but I also want to build muscle. How should I eat and exercise to achieve both goals at the same time?
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Should You Eat After A Workout For Weight Loss?
I’m not overweight or fit, but I really want to get in better shape. I want to lose fat and build muscle, but I’m confused if I can do both at the same time. Should I focus on one goal first and then switch to the other? I eat a balanced diet and seem to be consuming maintenance calories for a while as my body and weight have not changed. Training wise I like to work out and do some light weight training, classes like HIIT and pilates, and sometimes go for a run. What do I need to do to start seeing changes in both areas at once?
There’s a lot of conflicting advice out there, but you’ll be happy to know that I spoke with three experts in the area to find out the truth.
People often talk about wanting to lose weight, but in most cases, that’s not really what they mean. Usually they want to lose fat.
When you lose weight, you lose both fat and muscle, so although your body may get smaller, your shape won’t really change. This means that you will not reveal the “toned” athletic physique that many people want.
What To Eat Before A Workout And When To Eat It
That, my friend, comes from muscle definition, and that’s why you don’t want to lose weight, but instead want to change your goal of losing fat.
The challenge is to lose fat while maintaining, or even building, muscle, a challenge I have tackled before.
The general rule of thumb is that losing fat requires a caloric deficit and building muscle requires a caloric surplus, which would make these two goals seem incompatible. But this is not necessarily the case.
“Although many people claim that you can’t do it, it is indeed possible to build muscle and lose body fat at the same time. This process is often referred to as ‘recomping’,” Ben Carpenter, a personal trainer qualified master and strength-and-conditioning specialist, says .
Experts Debate: Should You Lose Fat Or Build Muscle First?
“Part of the confusion is that people understand that you need a calorie surplus to gain weight and a calorie deficit to lose weight, so these two concepts sound completely contradictory,” he said. “However, it refers to total body weight as one. You can lose body fat and gain lean body mass at the same time.”
Carpenter cited a study that found that men who ate at a 40% energy deficit for four weeks while doing resistance training, high-intensity interval training, and a high-protein diet were able to increase their lean mass.
A second study found that women who did resistance training and ate a high-protein diet simultaneously lost fat and built muscle. (Welcome
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