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.
Yes, it's possible to lose body fat and gain muscle while keeping your weight the same. This process is often called body recomposition and happens because muscle is denser than fat.
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.
Lean beef, turkey, and chicken are beneficial for gaining muscle and losing fat because their macro breakdown is higher in protein than other macronutrients (carbs and fats). They also take longer to digest and leave you feeling more full and less snacky, helping to reduce your overall caloric intake.
We already know that it's best to prioritize strength workouts to be able to gain muscle and lose fat. The most effective way to do both is to anchor those workouts with big, multi-joint movements, such as squats, deadlifts, and presses. "Compound lift movements incorporate ton of muscles.
In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.
Interestingly while a calorie deficit can impair muscle growth, it doesn't necessarily stop you from gaining strength. A recent review found that while those training in a calorie deficit saw impaired muscle growth, their strength gains weren't affected.
To gain weight, aim for an additional 300–500 calories each day. You can meet this target by choosing the right foods and drinks to meet your nutrient needs and support optimal performance. The following tips can help you develop your own fueling plan to support your weight-gain goals.
People in their first or second years of training can expect to build muscle and lose fat at the same time, as long as their training program is set up properly, they're eating sufficient protein, and the caloric deficit isn't too large. In practice, I'd recommend about a 15-20 percent deficit.
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.
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.
Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights). Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back.
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.
According to the Centers for Disease Control and Prevention (CDC), a safe and achievable weight loss goal is to lose 1 to 2 pounds per week. This means that in two weeks, you can safely lose between 2 to 4 pounds. However, this can vary depending on your current weight, diet, and level of physical activity.
Gaining muscle and not losing fat often comes down to diet. It's possible that you're eating too much and may need to decrease your calories slightly. You'll also need to analyze your workouts and overall daily activity levels and consider adding in more calorie-burning activities to boost your fat loss efforts.
A general guideline is to consume an additional 2,500 calories per week to gain one pound of lean muscle mass, with one study suggesting that an extra 44–50 calories per kilogram of body weight daily may be needed to support muscle growth effectively.
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
She revealed that white bread, high-sugar cereals, sodas, and ultra-processed snacks are some of the ones to steer clear of.