There are a lot of myths among people when it comes to getting in shape. People often think that losing fat and gaining muscle at the same time is not possible and therefore opt for singular goals at a time like losing fat, losing weight, gaining muscles, burning calories, reducing cholesterol, etc. However, this is not true, one can definitely multitask at the same time. It depends on the type of approach and transforming their habits. So here are some tips as to how to lose fat and gain muscle at the same time.
- Opt to lose fat not weight – Usually, people are not familiar with terms which is why they talk about losing weight. But in most cases, that is not what they mean. The correct term here is fat, people usually want to lose fat which is slightly different than losing weight. When you lose weight, you not only lose fat but you also lose muscles in the body. This way, your body will definitely look smaller, but it won’t look the way you want it to look. You will not get the professional athletic physique because along with fat, you lose muscles as well. Gaining muscles will change your physique so, in order to do that, you need to make changes in your fitness goals. From losing weight, shift to losing fat from the body.
- Increase protein intake – Just like the workout regimen depends on the condition of your body, knowing how much to eat also depends on the condition of your body. For instance, if you have too much fat to lose, you should opt for a calorie deficit but if you don’t have too much fat to lose, then you should maintain the consumption of calories. You need to monitor the calorie consumption as it is an important part of both losing fat and gaining muscles. Too much calorie consumption will result in fat build up in the body and too low-calorie consumption will make it harder for you to build muscles. So to maintain a proper calorie level in the body, it is imperative to consume protein-rich food. Protein helps big time to retain the existing muscles and build new lean muscles. It also provides strength while working out. Now, in order to know how much protein you should take, we recommend you discuss this with your gym trainer or dietitian, as they may know better about your body and its protein requirement.
- Rotate the Carbs – You can not rotate protein as it is the most imperative part of building muscle. So, what you can do is opt for carbohydrate rotation. When you cycle your carbs and calories from low to high, your body goes into the phase of calorie deficit where the body uses the stored fat as energy and sheds it, and then with higher carb consumption your body stores energy which enhances the process of muscle building. However, don’t be too long on the low carb because the body will start to burn the lean muscles in order to get energy.
- Improve your training – Working out is good, but is it good enough to build muscles? You need to make some amendments to your workout sessions. You need to incorporate heavier weights in your regimen. Also, do a superset of 12 or 8 reps, this will ensure a high intensity of your workout which will ensure high anabolic stimulus. Along with this, you need to follow the approach of progressive overload. In progressive overload, there is a gradual increase in the weights that you are lifting or an increase in reps with the same weights. This is because your body adapts to the stimulus so it is logical to let the body adapt to higher stimulus via heavy weights or more reps. This will ensure proper muscle building in the body.
- Reduce the cardio session – This might sound weird but actually, it is not, if at all, it is the most logical approach. With the above amendments in your diet and workout regimen, your body goes into the phrase of calorie deficit. So, when you do more cardio like running, jogging, aerobics, etc, you tend to lose more lean muscle tissues and cells. As a result, you will definitely lose fat from the body, but you will also find it harder to build muscle. It might also result in water retention sometimes, which will make you eat more. To sum it up, doing more cardio will have an adverse effect on the body. So, rather than running, choose to go for a walk. This will ensure that your body is active but does not burn the energy required to build muscles.
- Be patient and ditch the scale – You need to be patient when you choose a goal with multiple effects at the same time such as gaining muscles and losing weight. Singular goals like gaining or losing weight will be able to see significant progress, but with dual goals, progress might seem a bit slower. It is possible that you have been training for a month but you see no progress. Ditch the weighing machines and scales as those won’t be able to tell your progress. A lot of times, when this happens, people start training harder, and they lose the track of what they wanted to achieve. In any circumstances, you should avoid doing that, you have to be patient and understand that it will take time but you will get there. The next thing, rather than relying on scales, try some other options to measure your progress such as measurement of the waist, or wear your jeans and observe the areas where the jeans are tighter and where loose, then compare it with your old physique. The areas where you might feel the jeans are tighter are the area where you have probably gained muscles. And the areas that you might find lose are the areas where you possibly lost fat.
It is imperative to know that you are not going to achieve any of your goals overnight. You need to give it some time, have faith in yourself that you will burn fat fast, and just never give up. Along with that, you need to know the dos and don’ts of fitness. We hope this article will help you with the same.