A 2020 meta-data analysis from the Strength and Conditioning Journal suggests that it may be possible to lose fat mass and gain muscle at the same time. There's one issue with this, however—all of the studies compiled for the report were based on small samples of young athletes, lacking an inclusive sample population.
Yes, it's possible to lose body fat and gain muscle simultaneously while maintaining the same weight. This is known as body recomposition and requires a combination of resistance training, adequate protein intake, and balanced nutrition.
Put on muscle mass first. Even if your goal is overall weight loss you want lean muscle on your body because muscle needs constantly calories to fuel them. This translates to a higher resting metabolic rate and makes it easier to lose body fat.
To maximise your chances of simultaneously gaining muscle mass and dropping body fat, it's important to adequately fuel around training, maintain a consistent, high daily protein intake, and achieve a SMALL / personalised calorie deficit.
The composition of the weight you gain (fat, muscle, or likely both) will depend on the kind of activity or exercise you perform during that time. If you're gaining muscle but not losing fat, you must be consuming more calories than you burn while also engaging in some sort of resistance training. Good for you!
Breaking it down based on weight, a person who weighs 150 pounds (68.2 kg) has a recommended protein intake of about 55 grams per day. If you're trying to build muscle, aim for 69-102 grams of protein per day. If you're trying to lose weight, shoot for 68-82 grams of protein per day.
A 2020 meta-data analysis from the Strength and Conditioning Journal suggests that it may be possible to lose fat mass and gain muscle at the same time.
While there are a few good options, an upper/lower training split is the best for fat loss as it can fit most training schedules, target muscles multiple times a week, and still offer good recovery between sessions.
Working out can cause short-term weight gain as your muscle mass increases. Post-workout inflammation may cause temporary weight fluctuations. Workout plateaus, supplement use, and dietary changes can also stall your weight-loss efforts. Try not to obsess over the number on the scale.
Strength training helps you lose weight and keep it off by building muscle tissue. The more muscle mass you have, the higher your metabolic rate tends to be. More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.
However, it can play a beneficial role even when the goal is to lose weight. Creatine can be an advantageous supplement during weight loss for several reasons: Muscle Preservation: When losing weight, especially through a calorie deficit, there's a risk of muscle loss along with fat.
With lower subcutaneous fat, muscle bellies look rounder, proportions become more pronounced, and overall aesthetics enhance—creating the illusion of a bigger physique.
Forget about weight loss
On a body recomposition plan, you may maintain your current weight or even gain weight -- remember hearing "muscle weighs more than fat"? This is semi-true. Muscle is denser than fat. During body recomposition, what changes, instead of weight, is your physique.
If you are training for a 5K or a marathon, you will want to do cardiovascular training first for maximum performance. If you want to increase your muscle strength, do strength training first when your muscles are not fatigued from cardio.
The 4-2-1 method refers to a weekly workout split: 4 days of strength training, 2 days of cardio, and 1 day of mobility or active rest. A workout split is a way to structure your exercise routine so that your muscles are primed and ready for each day.
Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
They are long-term processes that do not occur within a few hours or days, meaning the term “simultaneous” is relative in this context. In fact, if you time when you eat and fast well and prolong the time frame for achieving your goal, you can absolutely build muscle and lose fat “simultaneously.”
Protein needs and fitting the protein into your daily routine. The general guidelines are 1.6-2.4g/kg pro/day (2.4-3.1g/kg FFM) for athletes trying to lose weight. Athletes with more body fat to lose or should start at the low end, while lean athletes might need to go as high as 3.0g/kg/day to retain muscle mass!
Water weight is not usually a cause for concern, but it can be uncomfortable and recurring. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.