Supplements To Lose Weight And Gain Muscle – There is a saying in the fitness world that you can choose to lose fat or gain muscle.
We have many success stories from online tutoring clients who have been able to do both:
Supplements To Lose Weight And Gain Muscle
You’re reading this guide because Nerd Fitness is hosting a special event right now, so let’s get started: The Hobbit’s Five-Day Walking Challenge!
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You’ll read more about it below, but one of the secrets to losing weight is exercising in a way that you enjoy. love to walk!
As Coach Matt says in the video above, gaining weight and losing weight at the same time is called “retraining.”
Just ask our friend Aksel here (who has achieved the feat with the help of the NF coach):
However, as I said at the beginning, you will often hear that it is impossible to lose fat while building muscle. The argument is that you should only focus on one or the other, because doing both at the same time will be a failure.
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Given this, it seems impossible to increase muscle mass (caloric surplus) while reducing fat (caloric deficit).
To understand the nuances here, let’s consider some definitions of fat loss and muscle gain, and then we will combine them.
There are easy answers and less easy answers when it comes to losing body fat.
When your body needs more calories than you take in, you are in a “calorie deficit” state. Your body doesn’t have the calories it needs for fuel, so it starts breaking down parts of itself to meet its energy needs.
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Hopefully your body will come out of the fat stores, although depending on how you train it, it will also break down the muscles. 
Another: When you’re in a calorie deficit, your body draws energy from its existing fat and muscle stores.
From health and fitness, it is clear that we will choose your body so that it does not damage the health and caloric deficit and really focus on the use of fat stores. 
I bring this up for a reason: Regardless of the vernacular, your health goal shouldn’t just be “weight loss.”
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Instead, the goal is to lose body fat while maintaining your fitness (or even gaining weight).
By reducing the amount of fat in your body, or increasing muscle mass, you will end up with a lower body fat percentage (which is just excess fat and everything else).
We will discuss tips for maintaining and building muscle while on a calorie deficit later in this guide. Now, keep in mind that to lose weight, fewer calories ‘in’ than ‘out’, either from fat or muscle stores.
The numbers will help tell the story: although that’s a lot – let’s use the starting point of “3,500 calories equal to a pound of fat.” 
How To Build Muscle And Lose Fat
If you want to lose a pound or half a kilo of fat in a week (a reasonable, sustainable goal for some people), you need to create a calorie deficit of 500 calories per day.
Reducing your intake by 500 calories works well and takes less time than burning another 500 calories.
As Time magazine controversially argues – citing numerous studies – “Exercise alone won’t make you skinny.” Adding extra calories is very easy and requires a lot of work to affect “calorie burn.”
To lose body fat, you need to pay attention to your diet and do it in a sustainable way.
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At Nerd Fitness, we believe that 80-90% of fat loss comes down to nutrition (see Rule #4).
These foods are high in nutrients and generally lower in calories than processed foods. This means you won’t overeat.
Have you ever noticed the difference between a 200 calorie broccoli and a 200 calorie bagel? WiseGEEK demonstrates this well, so we’ll borrow a few pictures from them.
Most people can eat one bag, no problem. It’s hard to eat a bowl of broccoli with all the fiber in it.
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We’ve covered it all in our beginner’s guide to healthy eating. It will offer advice on how to build a habit that will allow you to eat “good food”, including proper portion sizes, batch cooking tips, and a cameo from Winnie the Pooh.
With all of this, we recommend taking your time so that your new habit of healthy eating becomes permanent.
This is the strategy we work with our coaching clients: they feel they can make small dietary improvements. That’s why some of them are able to lose 50-100 pounds!
If you want to improve your health, you have to lift heavy weights and make sure your body has enough calories and protein to make changes by improving your health.
How To Lose Fat And Gain Muscle At The Same Time
I will always do the same strength training. If you want to build muscle, you need to lift heavy weights.
When you lift something (or your own body weight) enough times, your muscles reach the point of failure. This can cause your muscles to become torn and damaged.
When your muscles rebuild after a workout, they become bigger and stronger than before. You do it again.
Not sure where to start with your strength training program? no problem! Below you can download our free guide Strength Training 101: Everything You Need to Know When Joining Rebellion (our free community):
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Download our complete guide to Strength Training 101! Everything you need to know about fitness. Exercise regimen for weight loss and weight training. How to find the right gym and train well.
Because your muscles need to regenerate after a workout, calories need to come from anywhere. I’ll talk more about proper nutrition in the next section (with the Harry Potter example), so I won’t spend too much time here.
Just know that eating right will be an important part of building a healthy body.
Your body rebuilds itself while you sleep, so make sure you get plenty of rest every night. I’m talking 7-8+ hours. This will help ensure that your body has enough time to strengthen.
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If you train hard and sleep 6 hours or less a night, you are doing yourself a disservice. sleep!
That’s the key to building strength: challenge your muscles, eat well, and rest.
Let’s get down to the second point, “Eat according to your intention.” This will be very important when you are dealing with excess fat and muscle mass.
To answer the question of losing fat and getting fit at the same time, I would like to introduce an example from the world of Harry Potter.
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Remember “hat sorting”: The task of sorting hats is to decide which of the four houses the children will call their home.
He was almost a traffic warden: “Harry, you’re going to Gryffindor! Draco, you’re going to Slytherin!”
Your body works in the same way: every day it receives new calories (as you eat) and it needs to decide what to do with them!
You eat a small piece of chicken with chips and 20 ounces of soda. Then your body will know where to send all those calories.
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Your body needs a lot of calories every day: to keep your liver working, your heart pumping, your brain running, regulating your body temperature, and more—just turn on the lights and it will burn more calories.
There’s also “B. Rebuild as Muscle” and “C. Store as Fat,” which I used the entire body part for above.
This is where the problem comes in: When you eat too many calories and your body doesn’t want to burn itself, it takes those calories and stores them as fat.
So, let’s think about a situation where we combine all these things with intense strength training and reduced calorie intake:
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Your body prepares for this for many years, storing excess calories in the room “stored as fat.”
This means that your body can go from being “stored as fat” to ensuring that all functions are still being performed, including your daily activities as a human being and rebuilding your torn muscles.
If you have fat storage (which we all do), you don’t need a “caloric surplus” to rebuild muscle. Calories stored in fat cells are the required energy.
But if you want to skip all the testing and trial and error, you can let Nerd Fitness do all the heavy lifting for you (not really, you still have to exercise).
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Your Nerd Fitness Trainer will create a custom plan for losing fat and building muscle at the same time. Learn more here!
Let’s put it together and figure out some possible strategies to lose body fat and build muscle at the same time.
You want your body to burn more than you eat and give your body enough protein to rebuild its muscles.
You don’t have to follow certain standards, such as “low carbohydrate.” You can create your own food (this is
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