Losing fat and gaining muscle at the same time can be a bit of a challenge. When you are trying to lose fat you basically try to get rid of your body mass. But, when you are trying to build your body by gaining muscles, you are actually doing the opposite.
Surprisingly, it is possible to do both…AT THE SAME TIME! It sure does require a strategic approach as it is difficult but very much doable. Moreover, building muscle can help your overall health by keeping a check on your blood pressure, improving sleep and mental health. According to WebMd, strength training can build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain. We have a few easy tips that you can follow to lose weight and build muscle simultaneously.
Get into Intense Weight Training: Weight training, also known as strength training, is a type of exercise that makes your muscles contract against resistance. When you lift weights, there is a damage caused to the muscle fibers, which prompts the muscle to call for surrounding satellite cells to help repair those damaged fibers. Thereby, making your muscles grow. Strength training also aids in burning fat. Weight training strengthens your existing muscle while adding additional lean muscle tissue to your body.
Increase Cardio: Pairing strength training with cardio is the most perfect workout plan for someone who wants to lose weight and build muscle. Cardio is an exercise that trains the heart and lungs. Adding cardio to your routine is undoubtedly one of the most effective ways to burn fat. Running, walking, cycling, swimming are some cardio exercises that can kick-start weight loss. Hence, while the weight training will build those muscles, the cardio will burn fat.
Protein: Including the recommended amount of protein in your diet is the most important aspect of building muscle. Protein is a macronutrient that helps in building muscle. When you eat a protein-rich meal, the production of muscle protein speeds up. When you cut down on your calories also, the body’s protein requirement goes up. Therefore, for someone wanting to lose weight and building muscle has to have enough protein in his/her diet. Although sometimes the food we eat might not be able to provide us with ample protein. There are various bodybuilding supplements available now that can give you that extra protein boost that you require in your diet. Do make sure to include lots of fresh green vegetables in your diet as well, along with the protein.
Count Your Calories: Losing weight is burning more calories than you consume in a day. So counting down on calories is obviously very essential. Make sure to not cut down on calories drastically as you will have limited energy during a workout session that will ultimately slow down your metabolism. Therefore, it is important to keep a check on your calorie intake and how many calories you burn. Eating mindfully and picking up filling, nutritious meals can help you keep a check on your calories too.
Drink Loads of Water: Water is literally used in every single physiological process that happens in our bodies. It has an immense role to play when it comes to losing fat and building muscle. Make it a point to have at least 3-4 liters of water every day. Sure, it does have the drawback of making you run to the washroom every now and then but trust us, it’s rewarding in the end.
Try and Get as Much Sleep as You Can: Several studies have shown an association between getting enough sleep and weight loss. Getting at least 7 hours of sleep in a day has a lot of benefits when it comes to body weight. Firstly, it helps your body relax and recover after a strenuous workout. Secondly, it decreases appetite and hunger while lowering the risk of weight gain.
These were a few simple suggestions from us. Do remember that none of this will happen overnight. You cannot possibly expect to see a change in your body instantly, but gradually, it will happen for sure. Set yourself some realistic goals and work hard towards them every day, and you will definitely see the results. After all, Rome was not built in a day.
Jessica Smith has been writing for a few years now. She is a writer by day and reader by night. Holding on to her passion for fitness, she believes that a healthy diet is a key to healthy living.