How To Lose Weight And Gain Muscle At the Same Time Effectively
Does gaining muscle fibers while shedding away fat simultaneously sound easy? But, why do most people could not make this goal?
People say that you are a fool when you believe that this is possible. Someone will suggest taking steroids. Others say that you just need some special kind of training and dieting. However, these are just all hearsay! But, how to lose weight and gain muscle at once?
Last update on 2018-02-22 PST - Details
Last update on 2017-09-05 PST - Details
Gaining muscles while losing fat is doable. But, here is a catch. You may or may not achieve this goal. It all depends on your genetic makeup, training, diet, etc. Experts don't think that it's impossible to gain muscles and shed some fat simultaneously. It only requires a real body transformation.
The rule of thumb is that you have to eat right, follow proper training and supplementation, and set your mind to your fitness goal. These factors enable certain individuals to go through the process of transformation.
Therefore, in this section, our fitness experts explored more ideas to help you understand how your body works in building muscles and cutting off fat simultaneously.
Overview Of Building Muscle & Losing Fat Simultaneously
Building muscle and losing fat – is it risky, and can you do that? Read on to unveil the truth.
It's Risky To Gain Muscles As You Lose Fat
The reason behind why a lot of people believe that gaining muscle and losing fat at once is just a mere illusion has something to do with what we call as protein synthesis.
We have to realize that each day, our cells undergo somewhat a maintenance process. They undergo elimination of damaged cells, then regeneration of new cells.
When a person maintains health, fitness, and nutrition, muscles become stable, and the method of regeneration of your cells retains its balance. A healthy person does not build up or cut muscles at a fast rate. In fact, his or her lean mass will just maintain its level on a daily basis. Therefore, if you do not take initiatives to halt it, it will gradually cut your lean mass over time.
However, when you train your muscles, you are destroying the cells in your muscles. The process will trigger the body to boost up protein synthesis levels to cope up with the damage. Then, it will repair the damaged muscle fibers.
Remember that your body is pretty amusing too. It desires to adapt to a better activity that causes the muscle deterioration. To make this possible, your body adds up cells to your muscles which will get stronger and bigger. It is the main reason why progressive overload plays a vital role in strengthening and building up of your muscles.
Therefore, the muscle growth is the effect of the synthesis of your muscles. To put it simply, when your body creates more muscle protein than the protein that it lets go, you will gain more muscles. If it synthesizes less than it drops, then you will lose more muscles. The whole process is the reason why weightlifters and bodybuilders do what they can to increase protein synthesis.
They would even follow high protein and carbs diet, pre-workout and post-workout diet, limiting cardio exercises, protein supplementation, and so on. They will do everything it takes to grow more muscles by protein synthesis.
Losing Fat & Building Muscles Simultaneously: Who Can & Who Can't
Now that you know what is up as you build muscle while losing fat, good news has come. There is still a way to build your muscles and cut off your fat at the same time. If you are new to the weight lifting routine, you should know that it defines heavy compound training.
It follows progressive overload or a goal of becoming stronger in a course of time. In that case, a lot of fitness experts guarantee that it will make you add up muscles and burn fat at once.
People who can only add up a small amount of tissue are pro weightlifters. If you have already gained a significant part of your genetic potential when it comes to muscle growth, you are not going to bulk up more.
Rather than growing muscles, you are going to struggle when it comes to gaining and cutting muscles and fat. The reason behind this is a significant difference between beginner and pro lifters. Let’s put it this way: a lot of newbie weight lifters can add up to 25 lbs of muscles in their initial year of weightlifting. In fact, women who do weightlifting can also gain almost half of that 25 pounds.
On the other hand, a pro lifter with 3 to 5 years proper weightlifting training can only gain muscle up to 3 to 5 lbs per year, which is a limited number, and you cannot even notice the effects of those increases. The jump start of the beginner lifter is large enough to overshadow the cons of a calorie deficiency. It may slow down muscle gain, but calorie deficit can’t cut it short.
It's Possible To Build Muscle & Burn Fat At The Same Time
Therefore, let us move forward to how you can build up muscles and cut fat altogether. Here’s the idea behind it:
When your body sheds off fat and gains muscles at the same time, it does not mean that this comes effortlessly. We may not have come across any research studies that may prove this. However, our fitness experts say that calorie shortage may cut a potential muscle building in beginners by half.
For instance, when a newbie gains 15 pounds of muscle fibers in the first six weeks of training, the next few weeks because of calorie deficit. When you are amidst a calorie shortfall, you should expect a gain of only 5 pounds in the next few weeks.
Helpful Tips To Build Up Muscle And Lose Fat Simultaneously
We provide some must-have tips for anyone who want to achieve this very hard goal.
Cycle Your Carbohydrates Intake
To gain muscle, you need a calorie surplus. If you want to cut fat, you need a caloric deficit. It is not best to apply both processes at the same time. Thus, you should plan out the cycles of each process. It can even be successful if you start cycling your carbs intake because it will enable your body to lose more fats and build muscle fibers all at once.
Experts suggest that you should initially know how many calories your body requires per day. You may estimate this with a calorie counter or by just multiplying your bodyweight by 15. With this formula, a 200lb weight lifter needs 3,000 calories per day.
Have The Proper Amount Of Macronutrients
Another thing you should consider when you want to gain muscles while burning fat is your intake of macronutrients which include carbohydrates, protein, and fats. As you control your intake of this food, you must stick to a strict guideline of these macronutrients to keep up with your goal. Diet plays an important role when you want to amp your physique.
When it comes to protein, you should take approximately 1 to 1.5 grams of protein for each pound of your weight. Thus, for an 180lb person, he or she may have 180 up to 270 grams of protein which is a primary source for muscle gains.
Furthermore, protein is essential in the muscle-building process. By cutting off your protein to the proper limit, this will ensure that your muscles will have the right amount of amino acids, which are essential for muscle building and muscle maintenance.
Another macronutrient to consider is your carbs. Carbohydrate is vital in the process of storing energy in your muscles. Make sure that you have a consumption of just complex carbohydrates and fiber. You should manipulate your carbohydrate intake in your diet plan because it will play a chief role in your goal of cutting off fat and gaining muscles.
Lastly, you also have to manipulate your fat intake. However, bear in mind that you should never count the amount of your healthy fats which are vital in maintaining your testosterones. These hormones boost up fat burning effects and facilitate energy levels. Healthy fats may also replace carbohydrates in circumstances that you need to keep your blood sugar at a reasonable level.
Contract Your Antagonist Muscles As You Incorporate Hiit Cardio & Active Rest
When you are on a calorie deficit diet, you may begin losing power and strength when doing your exercises. When you start dropping your ability level, you may also start to lose the potential of gaining muscles. A research study has even pointed out that muscles get stronger when you work on your antagonist muscle groups.
Thus, you need to anchor your training program with such idea. A process wherein you are working on the opposite muscles like biceps or triceps, quads or hamstrings, chest or back, is known as Supersetting. You may start resting once you have completed an exercise for each of those muscle groups.
Take note that your supersets have to be intense and you must increase its intensity over time. As you work on your active rest, you must also follow your superset with at least 30 seconds to a minute. You may start your box squats, jump ropes, step ups, or any activity that requires your body to keep on moving. After this approach, you can take a full minute of rest.
Wrapping It Up
Your body has a smart way of dealing with gaining muscle and losing fat. Your body needs to adapt to a better activity that causes the muscle deterioration. To make this happen, your body adds up cells to your muscles which will get stronger and bigger.
However, to increase the build-up of your muscles and boost fat burning, you need to follow the tricks and tips suggested.