Shredding fat, gaining muscle -
If we don't change things up every weeks, our progress will plateau , and we'll probably lose motivation too! We need to continually surprise our bodies and our minds with new challenges because this is the best way to lose fat but keep muscle. A new program every month keeps things fresh and exciting as well, so we're more likely to feel motivated to continue training for the long term.
Branch Chain Amino Acids BCAA helps us build lean muscle by supporting muscle growth, recovery and repair. BCAA's are particularly useful if you're in a calorie deficit and need a sustained energy source to fuel your training, as these supplements are also a healthy and natural way to boost energy production and reduce fatigue and muscle soreness.
Staying hydrated by drinking water regularly throughout the day will help you feel and perform at your best, but if you want to maintain the muscle you have, build more lean muscle, or just have an easier time shedding body fat, a natural, plant-based BCAA supplement will get you there.
As with any supplement - always check the ingredients for chemical nasties, animal-derived ingredients, fillers and artificial sweeteners. Starving is out, and thriving is in! It may seem counterintuitive, as it goes against what the media has been telling us for far too long… but if you give your body enough energy, with a balance of carbs, fats and protein - you'll end up leaner, healthier and stronger in the long term.
This is because adequate nutrition balances our hormones and lowers our stress, convincing our bodies that we are not in danger, and there's no need to hold on to extra fat stores.
To gain muscle and lose fat, we must eat enough. As an example, most women require an average of extra calories per day on top of their maintenance calories to provide their bodies with the building blocks to create lean muscle mass.
Continue training and see how you feel - it all comes down to trial and error. If you're always tired, feeling drained, and you're no longer hitting PBs in the gym - you need to increase your calories remember - healthy calories though! Not junk calories.
Getting stronger and leaner is all about increasing your Basal Metabolic Rate , so the goal is to continue increasing calories over time. This is especially important if you're coming from a background of strict dieting and low-calorie intake.
We're all different, so listen to your body. Did you know that stress can slow down your metabolism, prevent fat loss and inhibit muscle gains? The hormones involved with chronically high levels of stress can also cause us to put on extra fat , hold more fluid, and even lose some of the muscle mass we have.
Whether you find your bliss through meditation, yoga, cognitive behavioural therapy, dance, journaling, art, or something else entirely… make it a bigger part of your life.
Despite being one of the less common tips to gain lean muscle and lose fat, stress management is one of the most important and effective things you can do to support your fitness journey. It's also essential to take scheduled rest days, as well as extra rest days whenever you need them.
On rest days - relax… and if you really want to recover well and get back to training feeling strong, keep your food intake the same as any other day.
If you want to take your fitness progress to the next level, never compromise on your sleep. Not only does sleep deprivation have a negative impact on your exercise performance, but it also makes it more difficult for your body to efficiently repair and recover after a workout.
Sleeping well is crucial to our immune-health, mental cognition, exercise recovery, and even our insulin sensitivity. If learning how to build muscle and lose fat is a top priority for you, then sleep needs to be a priority too.
Now that you know how to build muscle and lose fat, the next step is to keep your mindset in check. These tips to gain lean muscle and lose fat are sustainable and healthy habits that will serve you over the long term.
Sustainable results take time and progress is never linear - so enjoy your unique journey! For a lean, strong physique that's easy to maintain in the long term, it's important to focus on making lifestyle changes, rather than looking for a quick fix.
While drastic changes to our body composition can take some time, the strength and performance gains will come much faster. Remember that fat loss does not necessarily mean weight loss, so don't reply on the scales to measure your progress.
Instead, track your improvements in performance, changes in the way your clothes fit, and most importantly - how you feel. Does not apply to bundles and subscriptions.
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FAST WORLDWIDE SHIPPING AVAILABLE. Share this article. Facebook Twitter Pinterest. Article tags. These 8 tips will help you achieve a lean body in a way that still supports your health and wellbeing! B uilding muscle and losing body fat go hand in hand. MORE WAYS TO CONQUER THE DAY BEST SELLER.
LEAN PROTEIN. Rated 4. Quick Add To Bag Select Size g HAIR COMPLEX. Quick Add To Bag. ALMOST GONE. As simple as this sounds, your body is in constant need of energy - meaning you are almost always simultaneously breaking down tissue body fat or muscle and storing tissue.
Weight loss or gain results from the overall energy balance over time. This also means that your body is technically primed to lose fat and increase muscle mass if you can find the sweet spot of tailoring your diet and workouts proportionately. Fat loss cannot occur without burning more calories than you can consume.
So the first step in decreasing your body fat percentage must require calorie control. Figure out how many calories you need a day to lose weight and aim to eat this amount or less consistently. You may also want to limit your cut to twelve weeks at a time followed by a diet break to prevent burnout.
If you want to come anywhere close to making this total body transformation a reality for you, you'll need to up your protein intake! Higher protein intakes are crucial for maintaining existing muscle while cutting calories. In fact, some research suggests that protein needs may be as high as 1.
Protein intake is also critical for muscle gain since muscle is made up of protein. So it's no surprise that your ability to build muscle while losing weight is heavily impacted by how much protein you eat in a day. In one study, participants who ate twice as much protein ~1.
Bottom line: Eat at least one gram of protein per pound of body weight to promote muscle gains while losing body fat. The other critical piece to getting shredded is strength training - you cannot maintain lean mass or increase muscle size if you don't use your muscles regularly. Surprisingly, there is no perfect muscle-building program to strive for, as the best approach can vary depending on the person.
Less-trained individuals may find that they can add a significant amount of muscle through bodyweight training alone. While others may require a more strategic approach to lifting.
As long as you are challenging yourself and increasing the weight as needed, you will see results. As for the frequency, research suggests lifting 2 to 3 times a week is enough to see an increase in strength and support growth 4 , 5.
And unlike bulking plans, where cardio can make achieving a calorie surplus challenging, including cardio or high-intensity training can support your overall fat loss goals. Bottom line: Include strength training as part of your program 3 days a week, increasing the weight over time to keep it challenging.
Calories and protein aside, your overall diet can also play a major role in supporting your health and fitness goals by adequately fueling your performance and keeping your energy, mood, and appetite in check.
This means including more nutrient-dense , whole foods and balancing your macros accordingly. Looking for a meal plan that helps you cut calories, get more protein, and take care of your overall nutrition in one shot? Check out our macro-balanced meal plans that have been getting thousands of Trifecta customers and professional athletes shredded for years.
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Shredding fat lose fat, ffat need to eat in a calorie deficit. The best way fatt build muscle, however, is by Shredcing Shredding fat a calorie Shrdeding while Sbredding. Trying to achieve both at once — known as body recomposition — is challenging, but not impossible. Unless you're new to strength training, the likelihood is that you'll lose some muscle while also losing fat, personal trainer and transformation coach Jono Castano told Insider. However, it's possible to maintain muscle while losing fatlowering your body fat percentage, if you avoid some common pitfalls.Shredding fat, gaining muscle -
These tips to gain lean muscle will have you burning more calories at rest, which enables easier fat loss! Whether you're doing sets of 6 reps or sets of 12 reps, the weights must be heavy enough that you couldn't possibly do more than one extra rep in each set.
Pushing the limits of your strength requires your body to adapt, so this is one of the most important tips to gain lean muscle. For women, a common reason they are not gaining muscle and losing fat is that the weights they're using are too light for the body to need to change.
Men, on the other hand, will sometimes attempt lifting weights that are too heavy, and end up injured before they can get any results.
These examples are generalisations though, and either could happen to anyone. To build muscle and strength, we must challenge ourselves by progressively increasing the weight we lift.
For each exercise, find a weight where you can do sets of reps in perfect form. If you're easily hitting the last few reps of the last set, then it's time to increase the weight! Starting your workout on the isolated weights machines that line the gym floor will hinder your results, as they only work one muscle group at a time.
The best way to lose fat but keep muscle is to focus on the large, total-body movements first. These are also known as compound exercises, as they target several joints at once.
Compound exercises include squats, deadlifts, lunges, pull-ups and pushups, and not only are they the most efficient way to build muscle and lose body fat, but they are great for building core strength too.
Instead of seated leg curls and extensions, start with total-body lifts and finish off your workout with the smaller, isolated exercises to target any weaker areas such as your biceps, triceps and abs.
When it comes to cardio, interval training is the best way to lose fat but keep muscle. Interval training will not only help you get fitter and faster, but it will also spike your metabolism.
Sprints can be brutal, but they're so quick and effective that once or twice a week is enough to get great results. Sprints can be done running or cycling outdoors, or on a cross-trainer, treadmill or stationary bike inside. Once you've warmed up, sprint all out for 30 seconds, rest and recover at a very slow pace for 60 seconds, then repeat for minutes.
After a few weeks doing the same exercises with the same reps and sets, our bodies will have adapted to the challenge. If we don't change things up every weeks, our progress will plateau , and we'll probably lose motivation too! We need to continually surprise our bodies and our minds with new challenges because this is the best way to lose fat but keep muscle.
A new program every month keeps things fresh and exciting as well, so we're more likely to feel motivated to continue training for the long term. Branch Chain Amino Acids BCAA helps us build lean muscle by supporting muscle growth, recovery and repair.
BCAA's are particularly useful if you're in a calorie deficit and need a sustained energy source to fuel your training, as these supplements are also a healthy and natural way to boost energy production and reduce fatigue and muscle soreness.
Staying hydrated by drinking water regularly throughout the day will help you feel and perform at your best, but if you want to maintain the muscle you have, build more lean muscle, or just have an easier time shedding body fat, a natural, plant-based BCAA supplement will get you there.
As with any supplement - always check the ingredients for chemical nasties, animal-derived ingredients, fillers and artificial sweeteners. Starving is out, and thriving is in! It may seem counterintuitive, as it goes against what the media has been telling us for far too long… but if you give your body enough energy, with a balance of carbs, fats and protein - you'll end up leaner, healthier and stronger in the long term.
This is because adequate nutrition balances our hormones and lowers our stress, convincing our bodies that we are not in danger, and there's no need to hold on to extra fat stores.
To gain muscle and lose fat, we must eat enough. As an example, most women require an average of extra calories per day on top of their maintenance calories to provide their bodies with the building blocks to create lean muscle mass.
Continue training and see how you feel - it all comes down to trial and error. If you're always tired, feeling drained, and you're no longer hitting PBs in the gym - you need to increase your calories remember - healthy calories though!
Not junk calories. Getting stronger and leaner is all about increasing your Basal Metabolic Rate , so the goal is to continue increasing calories over time.
On the other hand, if your goal is to bulk up and build muscle mass, you will want to engage in strength training workouts that support hypertrophy increases in muscle size and up your nutrient intake to support muscle growth.
What happens if you want to do both simultaneously? Can you build muscle and lose fat at the same time? Keep reading to learn how to gain muscle while being in a caloric deficit so that you can bulk up and lose fat simultaneously.
Increasing your lean body mass and decreasing your body fat are both body recomposition goals. Body composition refers to the relative percentage of fat tissue adipose and lean body mass muscle, bone, organs, nerves, blood, connective tissues, etc. you have. Body recomposition involves changing your body composition, usually by way of losing body fat and building muscle lean body mass.
It takes a deficit of 3, calories to lose one pound of stored body fat. In order to promote muscle growth, also called hypertrophy, your muscles need both a stimulus and the necessary resources.
Heavy resistance training causes microscopic damage to your muscle fibers, essentially creating tiny tears in the muscle tissue.
This damage stimulates the body to initiate the muscle reparative process. The process of muscle protein synthesis requires adequate protein and energy calories. Proteins from the foods you eat are broken down into their building blocks, called amino acids. These amino acids are shuttled to the muscle tissue after your workout and assembled into new reparative proteins.
At this point, the conundrum might be clear: If you need to be in a caloric deficit to reduce body fat and you need to be in a caloric surplus to build muscle, how can you build muscle and lose fat at the same time? Instead, caloric balance is experienced on a minute-by-minute basis.
This energy influx most likely exceeds what your body can possibly use in the brief amount of time it takes you to eat the food. When some time passes after you eat, your body experiences a state of relative caloric deficit. At the end of the day, you might be in a net caloric surplus because you consumed more calories than you burned, or you might be in a net caloric deficit because you burned more calories than you ate overall.
Replacing these drinks with some refreshing H20 as much as possible will help you slash your sugar intake and burn fat more efficiently. High-fiber foods are incredibly satisfying, helping you eat less naturally.
With these qualities, it can feel easier to stay in a calorie deficit. Include at least one of these high-fiber foods with every meal:. You can build muscle and lose fat at the same time with some simple diet changes such as incorporating more whole foods, upping your protein and fiber, and limiting processed and sugary foods and drinks.
When it comes to meeting your body composition goals, everyone has their own individual needs, preferences, and lifestyle.
Getting support, accountability, and personalized guidance from an expert coach can help you meet your goals faster and in a way that works for you. Take our quiz today to receive your free personal trainer consultation and get the support you need to take control of your health.
Habits Nutrition Fitness Free Training for 7 Days. What Is Body Recomposition? Nutrition Strategies to Gain Muscle and Lose Fat Here are eight key nutrition habits to help you build muscle and lose fat at the same time.
Stay in a calorie deficit A calorie deficit is necessary to lose weight and burn fat. Prioritize protein. Alexandra Ginos, MBA, RD, CSP May 12, Alexandra Ginos, MBA, RD, CSP May 9, Lisa Andrews MEd, RD, LD May 2, Alex Prestegard, CPT, NASM May 12,
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