It is not an easy time to gain muscle while burning fat at the same time, but research shows that this is possible. When one is in an energy surplus, the body is in a state of storing energy. But how is it possible to build muscle when your body has to store energy? And how can you lose fat and gain muscle at the same time?
On the other hand, when it is in deficit, it loses energy. Losing fat means one has to be in a calorie deficit, whereas for one to gain muscle means you are in a calorie surplus. This makes the whole process a bit tricky, but it is not impossible.
The truth of the matter is fat and tissue functions differently in the human body. Our body consumes calories in the form of food. The body then directs the calories towards muscle and fat mass independently.
The process consists of partitioning calorie and resulting change in fat and muscle mass. This is what is known as P-ratio.
For us to build muscle, our bodies need:
The body, in brief, requires enough water, protein, and energy in the process of muscle building. Therefore, if your body has needed stimulus to build muscles, it is as well capable of burning fat. This is possible if you have an optimized training program. It is also possible for your body to store fat while building muscles.
How to Gain Muscle and Lose Fat at the Same Time
Only a few people can manage to lose fat and gain muscle at the same time. To achieve this, you need to put your body in a calorie deficit. We have several ways that range from fasting to reducing the intake of junk that add weight. No matter what plan you choose to achieve it, it is a calorie deficit process.
Calorie deficit refers to the process whereby the body has less energy intake. When the energy in the body system is reduced, the body responds differently. Usually, the body needs the energy to remain active.
Energy helps in pumping blood, breakdown and synthesize new muscle protein and other essential body needs. When this energy is cut, the body looks for stored fat to compensate for the insufficient energy. It is the first way you can lose fat and gain muscle at the same time very quickly.
The body of an overweight person responds well and can adjoin muscle very rapidly. This is possible, especially if the body is new to lifting weights. An overweight can lose over 16 pounds of fat and gain approximately 10 pounds of muscle in 14-week training. It is according to research conducted by the United States Academy.
This is the best way to lose fat and gain muscle. That means that about a pound can be lost every week, which is an excellent achievement. It also implies that when calories are cut, the body looks for stored energy and supplies it to the muscles for them to grow. Overweight people have a lot of fats; hence, the excess stored fats are enough to aid the rapid growth of muscles.
A person who hasn’t made any muscle gain is in a high chance of achieving this than an individual who is used to. The hard part of this is how you are going to maintain this status. A bodybuilder, for example, will find it easier to maintain the current body condition he is having than gain muscle. This is because it is easier to build muscles while losing fat from overweight to lean than from lean to rip.
The speed that is required to gain muscles slows down as you transition from heavyweight to lean and then to rip. The only possible and easy way when you are in the rip position is to maintain rather than add muscle mass.
Another possible and best way to lose fat and gain muscle is by taking a break from your routine exercise for a couple of weeks. When you resume your routine exercise, the body loses more pounds of fat and gains more muscles. This is because of the phenomenon known as muscle memory.
When you gain, lose, and then re-built your muscles, the transition is higher compared to the daily routine exercise. The following are possible ways one can gain muscle and lose fat simultaneously.
Increase Protein Intake
The other best way to lose fat and gain muscle is to bump up your protein intake. Most people consider cutting down protein intake as a way of losing fat. Instead, protein should be increased to about 1.5 or 2 grams per pound of body weight.
Enough protein is required to protect the muscle tissue from breaking down. Protein intake is essential in building muscles and helps in the fat loss all at once. This, however, is only achieved when you lift weights than doing nothing at all.
The process of burning fats and building muscles can be done at the same time, but not at the same rate. It is only possible to gain a small amount of muscle mass and lose a much more significant portion of fat.
Cut Down Your Carbs
Another method of losing fat plus gaining muscle at the same time is by cutting down on your carbs. This process is hard for most people who what to achieve this. Most will cut carbs completely, which is not correct.
Carbs should be reduced to a point where you only consume what your body can use efficiently. It is also possible to become obese when burning fats because of the number of carbs you consume.
It is recommended to consume required carbs 2 hours to your workout session and then immediately after you are through with the workout. Anything consumed during those other hours should be from high-fiber vegetables to rejuvenate your energy and feel satisfied.
Focus On Muscle Gain Training Rather Than Fat Loss
Training for muscle gain and not fat loss is the best way to meet the target of gaining muscle and losing fat at the same time.
Deadlifts, rows, presses, and squats can be integrated first before doing the weightlifting. This is a foundation upon which you can lift the most weight and build total muscle possible. Weightlifting should be gradual to acquire 5-8 reps per set.
Use Healthy Fats
Healthy fats can be obtained from foods like chia seeds, salmon, sardines, macadamia nuts, olive oil, egg yolks, coconut, and many others. Losing fat doesn’t mean to avoid fat consumption but to carefully use the right fats that our body requires.
Fat plays an essential role in our body as it helps maintain optimal cell structure and the levels of the hormone. They are critical as they create the needed environment for muscle building. When the body has the right amount of fats, you feel full.
Eat the Required Number of Calories
Our body needs enough calories as they help muscles grow as more fat is released from where it is stored. Burning stored fat and increasing muscle tissue doesn’t imply you starve. A required balanced diet and calories are needed by the body during this process to build muscle and lose fat properly.
To lose body fat doesn’t mean you eat less, and to gain more muscle doesn’t mean you eat more. If we go by this, then it becomes impossible to achieve the whole process. You only need to eat well and exercise right.
Use Cardio in Burning Fat
This means that we should not go for sessions that are aimed at burning calories. When we focus on burning calories, the body might end up having a caloric deficit. When the body is in this state, it begins to burn muscle tissue instead of body fat.
To avoid such a condition and achieve the best results of gaining body muscles and losing fats, use High-Intensity Interval Training (HIIT) as a form of cardio. This process has been tested and proven to preserve the body’s muscle mass and make use of stored fat in the body. It is recommended not to use HIIT daily as it is known to drain energy.
It is, therefore, quite possible to gain muscle and lose fat at the same time if you have a severe program. Your body is designed to perfectly adapt to any stress it is subjected to. It is, therefore, possible to control it and achieve the goal only if the stimulus for muscle growth is customized and designed accordingly.