Both shedding fat and building muscle is the ultimate fitness dream- to transform yourself into a lean, mean health machine! Yet, so many folks get hung up on choosing the right workouts to maximize their results, wondering whether they need to focus purely on muscle gain vs fat loss and how to eat and train for the most efficient outcome.
Luckily, with dedication and knowledge, all your goals are achievable. Read on to discover our top recommendations for how to lose fat and gain muscle.
Follow a Resistance Training Program
The most critical factor for gaining and maintaining muscle is resistance training. There are many types of resistance training, but any can work if you follow a structured program that utilizes adequate intensity (working close to failure) and progressive overload. A well-designed program ensures you hit all your muscle groups with the right intensity to stimulate growth. Resistance training also helps your body preserve muscle mass if you are dieting down.
Eat Your Protein
The simplest thing you can do to preserve or increase muscle mass besides resistance training is to eat enough protein to fuel your muscles! Your body needs protein to build muscle. Eating 0.8g protein per pound of your goal body weight is an approximate minimum recommendation for a healthy average daily target.
Calculate Your Caloric Sweet Spot
If you are near your goal weight, you only need a slight deficit- too much of a deficit can make it difficult for your body to retain muscle. If you are overweight, you will likely lose fat while gaining muscle if you are in a moderate deficit. If you are underweight, you likely need to increase your calories so your body has enough energy to build muscle. Your individual caloric needs are unique, but you can use an online calorie target calculator or consult with a fitness professional to determine a good starting point.
Keep Up Your Cardio
Cardio, whether you do high-intensity interval training or low-intensity steady-state cardio, is amazingly effective for burning calories and losing fat. So, pick a cardio regimen that you enjoy and stick with it! Be careful with overdoing both lifting and high-intensity training styles- make sure your HIIT workouts are balanced and leave you with enough recovery time.
Eat Enough
I know, I know- I said to eat at a deficit! Yes- but make sure it isn’t so steep that you’re shooting yourself in the foot. It can be tempting to crash diet, chasing miracle results. But if you eat too little, your body will lack the energy to build muscle. You’re likely to burn muscle right along with the fat, which can end up leaving you at a lower weight, but not lean- a state known as “skinny fat”.
These tips aren’t fancy or earth-shattering concepts. That’s because gaining muscle and dropping fat requires consistency above all. Devise a plan and stay the course. Adjust and adapt if something isn’t working, then keep going after that win! If you aren’t sure what routine is right for you, a fitness professional can help assess your needs and build a customized program that strategizes your lifting, cardio, and nutrition for your goals and lifestyle.