You are not the first person to ask, “Is it possible to lose weight and gain muscle at the same time? “. Every day people like you start looking for ways to build up your bodies while losing weight. To gain muscle and lose weight is the way to approach weight loss. Gaining muscle will help you control your body as well as keep the weight off. Weight loss is more successful with muscle gain. The process is slower as your body adjusts to its new frame and form, but the weight loss is more likely to be successful when combined with muscle building. The right routine needs to fit your life and your body to be completely successful with a combination of exercise, weight training, diet, and relaxation.
How Does Building Muscle Help with Weight Loss
The right combination of exercises to build muscle and lose fat takes time and effort. Firm muscles will weigh more than regular fat and help you to maintain your metabolic rate. Your metabolic rate is how many calories you can burn every day. Fat does not burn calories, but muscles need calories to grow and burn fat. If your metabolism drops, your weight loss ability will drop too. Keeping your metabolism up requires you to build muscle and maintain it to lose the weight you want. Replacing fat with muscle will help you to reach your goals faster and reduce the likelihood of injury. Plus, it will help your overall health in the long run.
Exercises for building muscle
Choosing the right build muscle to lose fat workout requires understanding your own body and what will work best for your own life. Building muscle takes time and effort, but the muscle you add will help you burn the fat off as they grow. The effort will be worth it if you have a well, developed plan.
Strength Training
Strength training is more than building your muscles up. A strength training routine of at least three times a week will add muscle to your body as well as build up your bones to support your new muscles. Gaining muscles will help you control your body and develop better balance. Strength training begins with working with your body. If you are unable to join a gym, you can start your exercise routine by using your own body. Resistance training through basic lunges and elastic bands are easy to add to your day. They can also start adapting your body to your new exercise routine. Free weights are weights you can buy to use in your own home or at the gym. The weights are easy to start with, and you can work your way up to heavier and heavier weights. You will build muscle and burn calories at the same time, at least two to three times a week. If you focus on weight training, you are more likely to lose the circumference of your waist while gaining muscle. Combining your weight training with other physical activities will help you burn away the pounds and reduce your waistline. Using a combination of weight training exercises that exercise the muscles in your arms, legs, and core will help you develop muscles all over your body.
Weight machines
If you are new to weight loss and weight training, using a weight machine at a gym can be a good way to learn what your limits are. They are adjustable for your arms and legs and can get added to your regular cardio routine to build muscles. There are many different machines to rotate between to lift your body, push your legs, and bunch your abs. The machines are a good place to start your weight loss routine if you need to lose a larger amount of weight. They are fairly easy to use, and many people will happily help you learn how to use the machines without hurting yourself. They can give you the confidence to use the machines and your own body to the best possible advantage.
HIIT Routines
HIIT (High-Intensity Interval Training) routines are an excellent way to lose weight while building muscle. You rapidly alternate between different exercises that use your body primarily as the tool for resistance and movement. The exercise routines can last anywhere from a half-hour to an hour and a half. HIIT routines are hard to do if you are new to the exercise program. There are more basic video programs to follow or exercise classes to join, which will give you this burn, but they are a very effective way to burn fat and build muscle.
Basic Cardio
HIIT routines are intense cardio routines. Adding basic cardio to your weekly workouts such as regular walking, jogging, or dancing can help you burn extreme calories for your weight loss. They will not build you the muscles you want, but they will burn the calories. Doing controlled amounts of cardio around your main weight training routines will help you lose weight while adding the muscle. Too much cardio will lose you the muscles you are gaining. You should do regular cardio in your exercise routines to help with your health and to increase blood flow around your body.
What to Eat to Gain Muscle While Losing Weight
Eating a well-balanced diet with non-processed foods will help you not only lose weight but control your weight after the weight has lost. There are foods you should eat more to gain muscle and lose weight.
Eat More Lean Protein
Eating more protein at every meal you eat can help you feel full longer and keep blood sugar and insulin levels from rising too high. You can eat plenty of lean chicken, turkey, eggs, and beef, which are excellent sources of protein to consume. You can also add protein shakes to your before and after workout routines. The foods that are high in protein are not all meat products. You can add beans, tofu, or peanuts to your meals to add a non-meat source of protein. Meat provides a larger amount of protein to your body than non-meat sources of protein. They are good to add variety to your diet as well as a host of nutrients you need to ensure your body needs to function correctly. A high protein diet plan for weight loss is ideal if your goal is to lose weight and build muscle. Consuming at least 2.3 – 3.1 grams of protein to your normal eating routine throughout your day can help you to lose weight faster than if you ate less protein. Adding at least twenty-five grams of protein to your diet at every meal will help to fortify your muscles and keep you moving. If you are a vegan or a vegetarian, this will be more difficult, so you will need to add extra servicing of plant-based foods that are high in protein to your daily diet.
What To Do Around Eating And Exercising
A well-balanced diet with muscle-building activities can speed your weight loss and keep you moving forward in your weight management goals. There are a couple of things you should do around your new routines to ensure your weight loss is complete and will stay complete.
Rest and Recover
Taking time to relax is as import as eating a well-balanced diet and exercising regularly. Your body needs to recover from heavy exercising and to prepare for the next exercise routine. There is a reason it is called an exercise routine; planning when you will exercise will help you stick to the routine and continue to work beyond your more immediate goals. The right combination of life changes to build muscle lose fat workout and have it stick, you will need to rest your body and listen to it. It will take time to heal. It is best to go slowly and work your way up. You will be more likely to reach your goals and exceed them. If you do end up hurting yourself during your exercising, then you should take the proper time to heal and recover from the injury. It is ok to slow down during these times and let your body heal. By not rest or letting your body heal, you are more likely to permanently injure yourself and be unable to meet many of life’s goals.
Intermittent Fasting
Fasting is a good way to clean out your body and lose weight. You should always do this in a controlled way and remain hydrated. A study was done of fasting discovered that intermittent fasting during your week can help speed your weight loss. Fasting should be done on days when you know you will not need the extra foods to get through your day. You should not try this when you have a presentation at work or need to meet your child’s teacher. Fasting can mean reducing your calorie intake through a day of limited portions of healthy foods or a day where you only consume water.
Drink Plenty Of Water
Staying hydrated will help your body shed excess weight. Water is a fluid of life. It will help you with digestion and stay focused as you exercise and lose weight. In a study conducted in 2016 by Simon N. Thornton, they reviewed an increase in water in individuals and whether it would lead to a decrease in weight or slow gain. Water increases blood flow and causes your body to increase the metabolism of fat cells. An increase in water consumption led to participants losing greater amounts of weight in men, women, and children. Further research determined that a larger intake of water before breakfast helps speed the weight loss, especially when combined with a hypocaloric diet (controlled diet and exercise).
Have Patience
It takes time to lose weight and build muscle. You need to not be hard on yourself if it takes time to lose weight. When you are trying to gain muscle and lose weight at the same time, your progress will be slow. Muscle weighs more than fat, so a lot of your early weight loss will be an exchange. Rapid weight loss is tempting to a lot of people, but you should avoid striving to do this. You will be more likely to burn muscle as well as fat if you take this path and lose your ability to keep the weight off after your target weight has been reached. An extremely low calories diet should be avoided, especially because as you will end up shedding at least eighteen percent of your muscle when you make rapid weight loss. By trying to lose weight through diet and exercise, you will lose maybe 7.7 percent. If you work to build muscle during weight loss, the drop will be considerably lower than that. The benefit of exchanging fat for muscle is that muscle will burn more of the calories you are consuming and help the weight stay off after you have lost it. Many diets can help you shed the weight, but it will not stay off. A well-balanced diet, with added protein and muscle building exercises, will keep the weight off and help you stay healthy.
Where to Look for Help
If you are still asking yourself, “Is it possible to lose weight and gain muscle at the same time,” let us help you answer any additional questions you may have. Omalza Fitness offers customized meal plans that can fit any diet as well as small group fitness classes locally to help you rev up your exercise goals. Joining a gym may not be for everyone, but they are the perfect place to find help and support in your weight loss goals. Contact us today and one of our certified coaches will reach out to you to discuss your options.
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