Trying To Lose Weight And Gain Muscle – Guys, here’s a question for you: Is it possible to build quality lean muscle mass and burn body fat at the same time?
Or is it just bulking and cutting when you want to achieve weight loss and muscle growth?
Trying To Lose Weight And Gain Muscle
I’ll explain how if you train and eat right, you can simultaneously burn fat and build muscle and get ripped all year long.
How Do You Build Muscle And Lose Weight At The Same Time?
How long have you been hearing that the only way to get bigger and leaner is to bulk up and then taper?
Here’s the thing guys, for every successful person who does this, there are millions who fail.
The problem with the bulk and cut cycle is that if you do it successfully it can happen fast, which is not a sustainable approach for many.
They are massive and massive. Or the plane never leaves the ground for those who have worked hard. They just remain weak.
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This happens because they have never learned the key requirements of good nutrition and proper training. More importantly, they never learned how to commit to good nutrition and how to be consistent with proper training.
So what should you focus on? Sustainable, long-term lifestyle changes ensure you can get bigger and leaner at the same time.
We talk about this first because, let’s face it, nobody likes this part. But if you want to lose weight and gain muscle you need to step up your nutrition game, guys.
Many people believe that building muscle and burning fat are mutually exclusive to achieve together.
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They say that if you want to build muscle, you need to have a calorie surplus. They tell you that if you want to burn fat, you need to have an energy deficit or reduce your calorie intake.
Yes, you must be in a caloric deficit to burn fat. But to build muscle, you don’t have to be in a calorie surplus.
Your body is smart. There are ways to produce energy and create an energy surplus without consuming food and calories. This means you can use your own body fat stores to create the energy needed to support new muscle mass and muscle growth.
You can use your own body fat stores to create the energy needed to support new muscle mass and muscle growth.
Is It Harder To Gain Muscle Or Lose Weight?
This is good because if you are interested in this topic, you will probably burn some body fat. This becomes more challenging as you lose more body fat.
If you have very low body fat levels, you won’t have the luxury of being able to use those stores to make it. It is difficult to reduce body fat.
And then what happens is your body starts tapping into the muscles. Your lean muscle tissue is ready to provide the energy you need, but it won’t do much good to break down muscle if your goal is to try to build new muscle.
So we don’t want to do that, and that’s where the right foods and calorie intake come into play.
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Here are some things you can do to improve your diet and make sure you lose weight and build muscle at the same time.
I would caution you not to be too aggressive with your calorie deficit. That means don’t do one of these crazy fad diets that cut your maintenance calories in half.
Let’s say your maintenance calories are between 3,200 and 4,800. You don’t want to suddenly cut 1,600-2,400 calories. If you eat too few calories in an attempt to do this quickly, you slow down the entire process to the point where it no longer works.
You want to make sure you’re not trying to exceed a 10% to 15% deficit from your current calorie maintenance level. And 15% is pushing it, especially if you don’t have a lot of fat to lose.
Gain Muscle And Lose Weight
For example, if your calorie maintenance level is 3,000 per day, you don’t want to cut out 300 to 450 extra calories.
When you get past the 15% deficit, you start to walk the line where your body looks to muscle protein as the energy source you’re trying to achieve.
You want to make sure you’re not trying to exceed a 10% to 15% deficit from your current calorie maintenance level.
Again, you don’t want this to happen, so stay away from low-calorie diets. Cutting muscle to try to build muscle is not where we want to be.
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The second thing you’ll want to do is make sure you’re getting enough protein.
Let’s face it: you need to be on a high-protein diet, because many reliable sources of studies show that you need to eat enough protein for this process to work.
Many people think that consuming one gram of protein per kilogram of body weight (2.2 grams per kilogram of body weight) is a good rule of thumb, but this is not true. The good thing is that you don’t have to have much.
Studies show that .8 grams per kilogram of body weight (1.8 grams per kilogram of body weight) does the job.
Can You Lose Fat And Gain Muscle At The Same Time?
Where did the idea of a gram per kilogram of body weight come from? Honestly, I think it’s because people are flocking.
However, we know that the difference between 0.8 and one is 20% and 20% is a very large difference.
You don’t need to focus on animal-based protein options. If you are vegetarian or vegan, there are plenty of high protein options. You also have additional protein options in the form of non-whey protein supplements such as pea protein.
But if you don’t have dietary restrictions, there are plenty of high-quality protein sources to include. Food sources such as eggs, egg whites, chicken, grass-fed steak and tuna contain plenty of protein.
Does Intermittent Fasting Help Gain Muscle?
The last thing I want you to focus on is increasing the quality of the nutrition you are putting into your body.
As you increase the quality of food in your healthy diet, the nutrient density increases. In other words, you eat more productive foods that help fuel your body.
These foods can provide your body with vitamins and minerals and speed up the process you want to achieve. In this case, burning fat and building muscle.
That doesn’t mean your carb intake has to go down—it can—but you definitely need to ditch those junk carbs. Those carbohydrates lower blood sugar levels and promote the risk of belly fat.
Gain Muscle And Lose Fat: Can You Accomplish Both Simultaneously?
The second thing is that by increasing the nutritional quality, these food choices are usually less calorie dense. So this allows you to eat more food and still be in a 10%, 12% or 15% calorie deficit.
I would like to mention an important note regarding nutrition. If you have any pre-existing health conditions, including but not limited to diabetes, obesity or heart problems, it is best to talk to a nutritionist who can create a custom weight loss diet plan for you.
This means you get a custom macronutrient breakdown, a body recomposition regimen, and an easy-to-follow nutrition guide, all based on your body composition goal.
If you need help controlling your blood sugar because of diabetes, doctors and nutritionists can also help you with a personalized body recomposition plan.
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Let’s look at some of the things you can do in terms of training to burn fat and build muscle.
Focus on resistance/strength training. After all, this type of exercise is one of those not discussed here. You should do some form of resistance training.
And I say resistance training, but it doesn’t have to be in the form of weights, although I highly encourage you to use weight training. However, body weight training and resistance band training also work.
Some form of resistance training is essential every week. That’s why resistance training encourages your muscles to get bigger and stronger.
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Some good resistance exercises include barbell squats, deadlifts, and bench presses. All these types of exercises lead to incredible calorie burning.
If you’re not motivated, this whole thing goes out the window. You lose muscle growth and burn part of the calories.
Let me give you another revelation that may shock some of you. Conditioning and cardio are completely unnecessary to achieve your muscle building and fat burning fitness goals.
Along with that, cardio is essential for your overall health and activity level. There are many health benefits of cardiovascular exercise, including a reduced risk of metabolic disease.
Meal Plan To Lose Fat Gain Muscle
If you want to be a normal, functional person with a healthy heart, you need to do conditioning and cardio.
I’m just saying you can do it
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