A lot of people who want to lose fat only bother about having a smaller number on the weighing scale, instead of focusing on how to lose fat and gain muscle at the same time. You can actually reduce fat and build fat simultaneously through a process known as Body Recomposition. Excessive and rapid weight loss may trigger metabolic and systemic disturbances. For this reason, it is unhealthy to lose so much fat without a healthy replacement. Shading those fat and replacing them with lean muscle will be beneficial. People also find you more attractive when you gain adequate muscles. It is important for you to know that if you rapidly lose fat without replacing it with lean muscles, it may lead to loose or flappy skin. That is because muscles fill the spaces left during the process of losing fat. It is always advisable to approach both aspects at the same time.
This concept is becoming more popular because most people want to appear leaner and have a stronger physique but without marked weight loss that will make them look sick or malnourished. This method is attractive, has health benefits (improves metabolic and cardiovascular health) and is very efficient.
Can You Build Muscle and Lose Fat at Same Time?
Beginners often ask, “can you build muscle and lose fat at same time ?” The answer is yes, you can build muscle lose fat at the same time through the process known as body recomposition. Important areas you should consider on how to gain muscle and lose fat are: percentage of body fat, nutrition, training and genetics.
Losing fat means you are burning more calories than what you take in (Caloric deficit). On the other hand, building muscles requires consuming more energy (Caloric surplus). If you want how to lose fat and gain muscle at the same time, your goal will be a near-maintenance of calories or a slight caloric deficit while doing resistance training and eating protein diets. Resistance training helps to lose fat, boost insulin sensitivity, increase growth hormone/testosterone levels, cause micro tear on muscle fibre, enhance muscle repairs, and muscle gain. At the same time, high protein intake will stimulate muscle protein synthesis and muscle preservation. Now you know what to tell newbies if they ask can you build muscle and lose fat at same time?
How to Transform Fat Into Muscle: Fact or Myth?
When people see our clients at Zappy Health reduce fat and build muscle, they think our clients transformed the fat into muscle. However, this is a myth. It is not a magical transformation. Fat and muscle tissues can not convert into each other. That is because they are biologically different, perform different functions, and no biochemical process exists for such conversion. Fat is an adipose tissue that stores energy, while muscle is a skeletal tissue that contracts to produce movement. The fact is that fat cells reduce and muscle cells grow during this process.
What’s the Best Way to Lose Fat While Building Muscle?
How to lose fat and build muscle at the same time is not an easy task because both look contradictory. However, it is achievable if you use our technique at Zappy Health. Below is just a tip of our evidence-based strategic approach to help reduce fat and build muscle;
What Should I Expect as I Aim to Build Muscle and Lose Fat?
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It will be a slow process. So expect a monthly muscle gain of about 2 to 3 kg and a weekly fat loss of about 0.5 to 1 kg.
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Expect slower muscle growth if you are elderly. That is because older people have low levels of anabolic hormone.
Nutrition
- Pay close attention to the food you eat.
- You will need to reduce your carbohydrate intake and increase your protein consumption.
- If you should take carbs, it should be just before workouts or immediately after it.
- Your diets should consist mostly of whole grains, nuts, vegetables, avocado, fish and other sources of protein. However, do not completely avoid fat and carbohydrates.
Exercise
- Exercise about 4 days in a week (resistance training).
- Focus more on compound lifts training.
- Avoid excessive cardio because it may cause loss of muscle mass.
Recovery
- Sleep between 7 to 9 hours at night so you can have enough muscle repairs and hormonal metabolism.
- Use 2 days as off days every week so you can rest.
- You can reduce the intensity and volume of your training every 6 weeks.
Despite these, different people have diverse needs based on their body composition. A personalized approach will be suitable for your journey on how to build muscle and lose fat.
Understanding Body Composition vs Body Recomposition
Body composition shows the proportion of fat, muscles, and bones in your body. For instance; fat 40%, muscle 30%, and bone density 30% (total = 100%). Different people can have similar weights but different body composition. Body composition will help you know if your weight is healthy or not. However, Body recomposition is a process where you manipulate your body composition when you build muscle lose fat simultaneously without marked weight loss. Understanding this difference will help you avoid misleading metrics, guide you in setting goals, sustain motivation and tailor your nutrition/training.
Will I Benefit From Body Recomposition?
If you are in this category, then you will benefit from body recomposition: Overweight/Obese individuals, fitness plateaus, beginners, and aging adults.
Top 3 Tips for Losing Fat Safely
- Skipping meals will increase your cortisol level and slow down your metabolism. Avoid it.
- You cannot achieve long-term fat loss from diets such as detoxes and ketos. They only give short-term water weight loss.
- Excessive cardio will burn muscles. Don’t do more than 2 to 3 sessions a week.
Top 3 Tips for Gaining Muscle Safely
- Always start from a lighter weight and assume the proper form before you gradually increase the weight and reps over time.
- Please do not skip warm-ups. Use about 5 to 10 minutes for it.
- Remember smaller muscles during your training. Use accessory workouts to achieve balance.
Conclusion
There you have it. How to gain muscle and lose fat. You do not need to harm your health in the process of trying to transform your body to your desired physique. All you need is patience, consistency and evidence-based strategies from Zappy Health. Take enough protein diet, perform appropriate training, and have enough rest. It is achievable if you take it easy with yourself and approach it as a lifelong partnership with your body. Contact us a Zappy Health if you need a personalized and tailored approach on how to gain muscle and lose fat.
