Building Muscles And Losing Fat Simultaneously

building muscles

A lot of people think they have to first lose weight and then they can start building muscle as if somehow the two operations cannot be performed simultaneously which is far from the truth.

As per research studies and surveys of different people from different age groups and even with various states of health, you can build muscle and lose fat at the same time.

Typically a hypocaloric diet, resistance training and increasing protein intake suffice to help people lose fat and gain muscles over a period of time. The results are same for menopausal women that continued resistance training for over 16 weeks and benefitted in the form of fat loss and increased resting metabolic rate. In another instance when overweight men employed high-intensity interval training for 12 weeks they shredded the extra fat from their abdomens, trunk and visceral fat.

Even people with type 2 diabetes increased lean mass and decreased trunk fat mass by high-intensity progressive resistance training. The same activity when continued for the duration of 4-9 months by college-level female tennis players concluded as a substantial fat loss and increased mass.

The optimistic results don’t apply to the youth only as even women that had crossed their 60s but were living an active lifestyle increased lean tissue and decreased body fat by weight training.

losing fat

After having ample proof of the theory we can easily move on to the mechanism that supports these results. There are three key elements that work in unison to tone down body fat while pronouncing fat free mass and muscles.

From the get go understand that losing fat while gaining muscle means the scales won’t budge significantly and your body composition will be apparent through the way your clothes fit you and how you look instead of the number on the weighing machine trickling down.

Now the first important step is to get the right amount of calories in your system which is near or exactly around your maintenance levels. If your intake is reduced you will lose muscle along with fat and if it exceeds the maintenance levels you will increase fat alongside muscle. Moderation and meeting the required calories is important and so is monitoring your progress.

The amount of macronutrients you take are deterministic factors of how much muscle you could lose in a hypocaloric environment and keeping that in mind make sure you take in a healthy amount of good fats, carbohydrates and protein on a daily basis. Protein helps build muscle and having 0.8-1 g per pound of your lean body weight would be adequate enough and your daily routine and activity levels should decide how much of the other macros you intake.

For highly active individuals that undertake HIIT and strength training they can eat up to 50% of carbohydrates for their entire calorie intake to serve as fuel for the system but the composition of all three macros must complement the needs of the body as a whole.

Last but not the least for your muscles to grow onehas to exert them and that means incorporating one or two exercise regimes that stimulate muscles in your fitness program. Strength training really helps build muscle and lose fat at the same time and the two highly recommended exercises are resistance exercise and high-intensity interval training.

With the right kind of exercise, the right amount of calorie intake and focus on your macros and their ratio you can definitely lose fat and build muscle at the same time.

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