Adding muscle while burning fat is a tricky proposition; you have to eat enough to feed muscle growth while making smart nutrition choices to help your body preferentially tap into fat stores over muscle tissue. Diet on its own isn’t enough. To maximize my recommendations, perform a combination of resistance training and high-intensity cardio as well.
Here are my seven most effective tricks to help you walk the fine line between muscle building and fat loss.
1. Bump Up Your Protein Consumption
Don’t be afraid to push protein consumption. Consider increasing your daily protein to 1.5 or even 2 grams of protein per kilo of body weight. Yup. You read that right. Throughout my 7 years of training, whenever I want to lose fat and build muscle, I would go for ~90g to 120g of protein per day, don’t freak out it’s around 400 calories.
Getting in plenty of protein, spread fairly evenly throughout the day, helps protect your expensive muscle tissue from breakdown and keep your metabolism running high.
2. Lift with Frequency and Volume
If you want to look as good naked, you want to add muscle to your frame as quickly as possible. Spending time doing endless circuit training using light weight for high reps isn’t the best recipe for muscle gain.
Instead, focus on integrating compound movements, such as squats, deadlifts, presses, and rows. These moves allow you to lift the most weight and stimulate the most total muscle mass possible, which is why they should be the foundation of each workout. Focus on increasing the weight you’re able to use over time progressively.
3. Do HIIT Cardio
You can lose fat without doing cardio, but if you want to lose it as quickly as possible, you want to include cardio in your routine.
And while you can accelerate fat loss with something as simple as walking, if you want to lose fat as rapidly as possible and don’t mind a challenge, then you want to do high-intensity interval training (HIIT).
4. Cut Your Carbs
You knew this one was coming, didn’t you? Yeah, you’ve got to cut carbs – not completely! but to a point where they’re efficiently used.
Consume most of your carbs when they benefit you the most: two hours before your workout and right after your workout. The rest of your carbohydrates throughout the day should come from high-fiber vegetables. Vegetables will help keep your energy in check and work to stave off hunger.
5. Eat Healthy Fats
Too many women outrageously slash their fat intake in an attempt to reduce body fat. As a result, not only do they lose weight, but they begin losing their hair, as well as their once-beautiful skin and nails.
Fats play an integral role in maintaining optimal cell structure and hormone levels, each of which are crucial for supporting a muscle-building environment. They also play a role in keeping you feeling full.
Examples of healthy fats include salmon, sardines, walnuts, flax, chia seeds, macadamia nuts, avocado, olive oil, hemp oil, egg yolks, and coconut oil.
6. Get Enough Sleep
Inadequate sleep hurts both sides of your efforts to build muscle and lose fat.
Research shows that sleep deprivation causes hormonal disruptions that can cause muscle loss, which helps explain why it has been linked to muscular atrophy.
Insufficient sleep also decreases growth hormone and insulin-like growth factor-I (IGF-1) levels, which play important roles in maintaining and building muscle mass. Studies also show that sleep restriction raises free cortisol levels, which further increase fat loss and impair muscle gain.
And in terms of losing fat, sleeping too little can magnify your appetite, which makes you more likely to break your diet and overeat.
7. Supplement Properly
If you want to shed body fat, it makes sense to incorporate supplements into your routine.
Here’s my recommended list of supplements that I’ve been personally using:
- Whey Protein
If you are new to supplements, the first thing you will need is protein. The first step on your road to fantastic muscles is a good quality protein. Whey protein is ideal for taking it after your workout, because it absorbs faster into your muscles than any other type.
Another popular supplement is creatine and coupled with protein will accelerate your muscle growth. This is one of the best ways to grow your muscles faster because it allows you to push yourself harder during your workouts and will help the recovery time, decreasing soreness and stiffness.
It will improve your general wellbeing and can benefit in many areas of your health. It will help your muscle growth and stop the body from breaking down muscle tissue instead of fat.
BCAAs, especially leucine, are heavily involved in the regulation of protein synthesis, meaning they aid in the repair and recovery of your muscles. Supplementing with BCAAs prior to intense exercise has been shown to reduce muscle soreness and several measures of muscle damage. BCAAs can even be used as an immediate energy source during your workouts.
Cheers for Healthy Lifestyle,
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