How to reduce fat and build muscle at the same time. Firm muscles but no lean meat.
Learning how to lose fat and gain muscle simultaneously takes dedication. This process is called “body recomposition,” and it’s not easy, especially when these two goals conflict. Your body may resist, especially if your primary goal is weight loss.
How to reduce fat and gain muscle at the same time
How to build muscle
To gain muscle, it is important to pay attention to the amount of protein you eat and the types of exercise you do.
Resistance training not only helps to increase muscle mass, but also helps to reduce body fat. It can also increase your resting metabolic rate (RMR).
Gradually build a solid foundation by focusing on proper form and joint stability, then focus on building endurance and strength. Aim to do moderate-intensity exercises, using reasonably challenging weights, several days a week. On your rest days, you can do other types of exercise, such as cycling, walking, running, yoga, or HIIT workouts.
When trying to build muscle, it’s important to pay attention to your sleep schedule and reduce stress. Getting enough sleep helps maintain higher levels of anabolic hormones, which improves muscle recovery and growth. Chronic stress impacts muscle growth, as catabolic stress hormones remain elevated.
Benefits
Muscle is important to your overall health, allowing you to perform basic activities, and affecting your mobility and life expectancy. As older people lose muscle mass or develop a condition called sarcopenia, their quality of life decreases and their risk of falls increases.
Building muscle provides many benefits, including:
- Strengthen heart health
- Reduce body fat
- Improves blood sugar levels, cholesterol and bone density.
- Increases strength, endurance, working ability and coordination of the body.
- Reduce the risk of injury or falls
How to lose fat safely
Create a calorie deficit while still eating a nutritious diet. Focus on the amounts of protein, fat, and carbohydrates you get. Body recomposition typically requires you to decrease your carbohydrate and fat intake while increasing your protein intake. Eating more protein encourages your body to retain muscle mass. Adding in resistance training will help you lose fat while preserving your existing muscle mass and building new muscle.
While individual needs vary, it’s recommended to get at least 3 grams of protein per kilogram of body weight. Be sure to eat fruits, vegetables, whole grains, nuts,เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา, and healthy fats, such as olive oil and avocado. Opt for fatty fish, such as salmon, herring, sardines, and trout, to get both protein and healthy fats.
For weight loss speed, it is recommended that you do not lose more than 1-2 pounds per week. This speed supports safe and sustainable weight loss.
Benefits received
Some of the benefits of reducing body fat include:
- Reduce urinary incontinence
- Improves blood sugar, blood pressure and cholesterol levels.
- Supports heart health, joint mobility (especially knees), and sexual performance.
- Control menstrual cycle
- Reduce the risk of depression, sleep apnea, and stroke.
Can you lose fat and gain muscle at the same time?
The short answer is yes , you can lose body fat and lose muscle. When this happens, it’s often called “weight loss muscle wasting,” which can result in reduced muscle function and loss of strength. Experts recommend combining resistance training and other forms of exercise with your weight loss efforts. You’ll see results if you do it consistently, even taking a five-day break from exercise can be enough to cause your muscle mass to shrink.
Nutrition
Protein is key for both building muscle and losing fat. Getting enough protein will help you build new muscle and maintain existing muscle. Increasing protein in your diet can also support your fat loss efforts, as protein helps you feel full, even if your overall calorie intake is lower than normal.
Aim to get at least 35% of your daily calorie needs from protein, and aim for at least 3 grams of protein per kilogram of body weight to promote muscle building and fat loss. The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, so this new goal is significantly higher. The ideal amount of protein for you will vary depending on your age, calorie intake, and current weight.
You can calculate your protein needs by dividing your body weight (in pounds) by 2.2, then multiplying the result by three, which represents 3 grams of protein per kilogram of body weight. The result is your protein target amount (in grams) per day.