Stay Away From Carbs On Inactive Days
You should not deprive yourself of food when you are trying to lose excess body fat and gain muscles. Starvation will only result in muscle loss and a slower metabolism, and this is not what you want. Your body needs carbohydrates to use as fuel, but you should consume less on inactive days to prevent excess fat stores. During those days, stick to healthy fat consumption and increased protein intake.
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Other Ways To Reduce Fat Stores
Aside from hiking protein intake and increasing calorie expenditure, here are other tried-and-true methods for losing body fat:
- Cut out processed foods: High intake of processed foods, such as fast food, candy, packaged baked goods and chips, has been associated with excess body fat (
- ).
Summary
Moderately decreasing your calorie intake, cutting out processed foods and increasing protein and fiber intake are the best ways to lose fat while preserving muscle mass.
While losing fat is important, maintaining or gaining muscle is key to changing your body composition.
Focusing only on diet and neglecting exercise habits may result in a loss of muscle mass.
Its vital to combine a healthy, lean-body-mass-promoting diet with a fitness routine that supports muscle growth and maintenance.
Know That You Won’t Achieve Your Goals Overnight
Changing your body composition is a long journey, and you need to be prepared for this to take some time.
Fat loss doesn’t happen overnight, and muscle gain typically takes even longer. Don’t rush it.
“Unlike weight loss that can be very rapid , building muscle is a notoriously slow process, and, therefore recomping is no different,” Carpenter said.
A post shared by Rachel Hosie May 19, 2020 at 11:05am PDT
Instead of waiting for aesthetic results to keep yourself motivated, set training goals to work toward, like deadlifting 1.5 times your body weight or doing an unassisted pull-up.
“Implementing some performance-based gym goals may be good for a motivational perspective, as physique changes are likely going to be slower changes that are harder to monitor,” Carpenter said.
Essentially, there are many ways to get strong and lean, but resistance training, protein, and patience are key.
It’s doable and you can do it.
Wishing you well,
Rachel
As a senior lifestyle reporter at Insider and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you’re struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.
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We Asked An Expert If Building Muscle Burns Belly Fat Heres What He Said
Theres no one perfect way to lose belly fat or body fat in general, but making nutritional changes and building muscle can help tremendously. If youre already thinking about what ab workouts you should be doing to build muscle in your core since thats where belly fat is you may want to reconsider.
Doing all your favorite ab exercises every day will more than likely strengthen your core muscles, but they wont burn belly fat because spot reduction doesnt work. Instead, you should focus on strength training in order to get rid of belly fat.
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Workout To Lose Belly Fat And Build Muscle In 10 Minutes At Home
You can do these exercises at home without gym equipment. What youll need are two chairs, your body, and your motivation.
Perform each exercise for 25 seconds. Between exercises, take a 5 seconds rest. I planned this HIIT regimen based on the study:
- Jump
- 20 seconds ALL OUT RUN IN PLACE
STOP! Congratulations, thats it for today, now stretch.
- 60 seconds stretch
Make sure you allocate enough time to cool down and stretch. You can do the following stretches:
When To Talk With A Pro
A certified nutritionist or dietitian can help you align your eating and exercise plan with your overall goals.
Working with a professional may be especially beneficial if your eating plan affects any existing health conditions, or if you have special dietary needs. Its also useful for people who are unsure of exactly how to change their eating habits.
A personal trainer can help you create an exercise routine thats in line with your goals and fitness level. Theyll also make sure youre using the correct weights and using proper form.
As you progress, a pro can continue to tailor your program in a way that helps you advance. Theyll also motivate you and provide accountability.
If working with a professional isnt possible, consider finding a buddy with whom you can create an eating and fitness plan. Together you can help each other succeed.
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Implement A Calorie Deficit
A calorie deficit refers to the number of calories you need to consume in a day in order to lose weight, compared to the calories you need to maintain your weight. To implement a calorie deficit, you need to either eat less calories, burn more calories through exercise and training, or do a combination of the two.
“While necessary for losing fat, a calorie deficit causes the body to adapt in various ways. Two major adaptations occur, which impacts on your body’s ability to build lean muscle efficiently at the same time,” Clark explained.
“Number one is a reduction in both anabolic hormone levels, and number two is a reduction in protein synthesis rates. As a result, both these changes directly interfere with your body’s ability to create new muscle proteins.”
In simpler terms, you don’t want too large a calorie deficit, otherwise this can impact your body’s ability to gain muscle mass.
“Implement a moderate calorie deficit in your diet, which will allow you to lose fat while preserving muscle,” Clark said.
To calculate this, first figure out your basal metabolic rate and put this into a calorie deficit calculator.
Healthy Fats Are Good For You
Dont be afraid of the word fat. A lot of people, especially when they want to lose fat, think that cutting fat out of the diet is a must-do. In fact, this couldnt be farther from the truth.
Fat supplies energy to the muscles when you are going about your day, and especially when you are exercising. What fats should you include in your meals? Almonds, avocados, fatty fish like salmon, and extra virgin olive oil are all good choices.
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Be Aware Of Your Carbohydrates
No, I didnt say beware of carbs. But if you want to build and burn at the same time, I wouldnt advise consuming carbs when you dont need them!
The best times to give yourself larger portions of carbs is before and after workouts. This is when they can power your workouts and get burned off. The rest of the time, limit yourself to no more than 25-35 grams in other meals, and make them high-fiber, vegetable-based carbs.
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Should I Lose Weight Before Building Muscle
Yes, it would help if you lost weight before building muscle. Studies show that muscle growth is more successful when we start with a lower body fat percentage.
Weight loss and the building of lean muscle mass go hand in hand. You cant build muscles if you dont have enough calories and nutrients to make them. It takes time, patience, and discipline to lose weight, but exercise can help speed up the process.
Some women mistakenly think that they should lose weight before trying to build muscle. It is not the case for females. It is more difficult for women to lose weight due to hormonal changes, which are likely at the root of why they can build muscle mass with less fat.
Some other overweight women might find it challenging to build muscle because they are carrying around extra pounds that need to be shed. On the other hand, its easier for some people to lose weight before building muscle because they are already at an appropriate weight range.
Research shows that women who work out and generate muscle mass while also losing weight have an easier time maintaining their weight loss.
Break Up With The Scale
With a goal like body recomposition, it’s important to be patient and measure your progress in ways other than the scale, because you’re not just trying to lose weight.
“Progress may feel slow because, unlike a dedicated weight-loss or weight-gain phase, you won’t be able to rely on the scales to help monitor progress,” Carpenter said. “You may train for a month and see no change in actual scale weight.”
Measuring body composition without expensive equipment is challenging, but a couple of options are keeping waist measurements or using a tight-fitting pair of jeans to see whether they start to feel tighter in some places as you gain muscle and looser in others as you lose fat.
“Understand that the scales won’t be able to tell you much about your progress, and other ways to measure body composition may be valuable, if you are the kind of person who enjoys tracking progress like that,” Carpenter said.
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Tips To Lose Body Fat While Gaining Muscle
Letâs bring this all together and create some actionable steps to losing body fat and building muscle at the same time.
1) Sustain a caloric deficit while eating enough protein. You need your body to burn more calories than you consume, and also provide your body with enough protein to rebuild its muscle.
You can only lose fat if youâre in a calorie deficit.
Remember the Sorting Hat analogy:
If youâre eating too much, your excess calories are being sent to the âStore as Fatâ house.
We want to pull from this house instead. So eat less than you burn consistently.
To help here, I have 3 resources for you:
You donât have to follow some predetermined blueprint like âlow-carb.â You can create your own diet . Learn all about it right here.
2) Strength train. If you could sell a pill that could be prescribed to every single person on Earth to make them healthier, it would look something like a strength training routine in a bottle.
It is one of the best things you can do for your body.
Keep An Eye On Portion Sizes
Most people who have been lean their whole lives have a much better understanding of proper portion size than people who are overweight, says Deborah Riebe, Ph.D., a professor in the department of kinesiology at the University of Rhode Island. If they go out to eat, theyre much more likely to ask for a doggie bag right away or to leave food on their plate rather than cleaning it up.
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Best Exercises For Gaining Muscle
Along with a high-protein, whole-foods diet, incorporating strength training exercise into your routine is crucial.
Strength training involves using resistance exercises to build strength and muscle mass. An example of strength training is lifting weights.
If building muscle and reducing fat is your goal, experts recommend a training protocol of at least two days of resistance training per week.
A review of 10 studies demonstrated that resistance training twice per week was more effective at maximizing muscle growth than training just once per week .
Combining strength training exercises like squats, bench presses, pushups and other muscle-building exercises for two to three days per week alongside one to two days per week of interval training may be the perfect combination.
Studies show that combining high-intensity interval training with resistance training leads to fat loss, as well as increased muscle mass and strength .
Summary
To build muscle, increase your protein intake to at least 0.73 grams per pound of body weight per day and complete strength-training exercises at least twice per week.
Losing Fat And Gaining Muscle At The Same Time
To understand why losing fat while gaining muscle can be problematic, we need to explore both processes.
Lets consider the following points:
-
To lose fat, your body needs to be in a caloric deficit. This deficit forces your body to use pre-existing fat stores for fuel.
-
To gain muscle, your body needs to be in a caloric surplus. This surplus provides the energy your body requires to repair and build bigger muscles.
Given this, losing fat at the same time one is gaining muscle seems impossible.
However, if we go a few steps deeper into the science, it IS possible!
To appreciate the nuance here, letâs get into some specifics on losing fat and gaining muscle separately, and then weâll combine them.
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Body Recomposition Is A Long Game
Because you’re trying to do two things at once — lose fat and gain muscle — you can’t treat a body recomposition plan like a fad diet. Healthy weight loss and healthy muscle gain both take a long time on their own: Put them together and you’re in it for the long haul. The slow, steady process of body recomposition offers sustainable results, though, so you’ll enjoy your new physique for as long as you maintain those habits.
Eat More Healthy Fats
When youre trying to burn belly fat, dietary fat is not the enemy. While it may seem counterintuitive, eating healthy fats can increase satiety, which mitigates the risk of future weight gain. It also makes weight loss easier because you will be less tempted to overeat. Try adding fatty foods to your diet such as fatty tuna, salmon, almonds, olive oil, and whole milk.
At the same time, you should make a conscious effort to limit your consumption of unhealthy fats. Do not consume processed food that includes trans fats. Eat foods with saturated fat in extreme moderation. The best foods to eat include only monounsaturated and polyunsaturated fat unless the food is natural. For instance, a cup of milk has 1.5 grams of saturated fat, but this occurs naturally.
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