Health Fitness

Facts On How To Lose Fat And Build Muscle: 7 Effective Tips For Your Diet And Training

How do you lose fat and gain muscle? It’s a contradiction, actually because a lot of people think that in order to gain muscle mass, you also have to gain some fat. This is not applicable for most people. Unrealistic expectations of building more muscle lead many muscle building enthusiasts to believe that they cannot gain muscle and lose fat at the same time.

Data on muscle gain indicates that mature adults typically gain a maximum of 15 pounds of muscle each year. However, many people tend to only gain 5 pounds of muscle at a time. This is equivalent to just 1.25 pounds of muscle gained each month while maintaining the same amount of body fat. In order to gain more muscles, you need to add more calories in your diet. Eat 100 more calories each day so that in one month you have an additional 3,125 calories per month.

What about fat loss? You can lose fat faster than gain muscle. Meaning, to lose fat, you need to reduce your calorie intake per day while increasing your calorie output. For the average person to lose weight, they need to eat 400 fewer calories per day than they normally do. That equates to a reduction in intake of 12,000 calories per month. That results in 1 pound lost per week, which again adds up to 52 pounds lost in a year.

Considering this equation, you will realize that the calorie increase you need to gain muscle is relatively very small compared to the calorie reduction you need to lose fat. Now, what is it like to lose fat and gain muscle at the same time? It basically means you have to eat more and eat less altogether. To clear this up, you first have to get rid of one particular myth about muscle gain, and that is the myth that you need to eat more to gain more muscle.

To get a better picture of this effort, take a look at what your body does with the calories you consume. Twenty-five percent of your energy consumption goes to your brain, while 50% of the calories your body consumes go to activities that keep you alive, such as breathing, regulating body temperature, pumping blood, and replenishing cells. dead cells. Another 20% of your body’s energy is allocated to your physical activities, such as moving, walking, and lifting. Surprisingly, only 5% of your energy goes into adding muscle. As you can see from this calculation, only a small amount of the calories you consume are allocated to exercise and muscle building.

Your body has 2 main requirements to keep you alive:

  • Carbohydrates or fat for the energy you burn
  • protein amino acids

If the food you eat is in short supply, your body comes to the rescue through its emergency backup system. If you think you’re in an extreme emergency, your body activates this nuclear power plant that cannibalizes your muscles. You have to stop the activation of this nuclear reactor so that it does not eat away at your muscles. This is how you lose fat and gain muscle:

  1. Take 1 gram of protein per pound of your body weight. That means eating 5-6 equal servings of protein consumed evenly throughout the day.
  2. Eat enough calories to stop sending signals to your body that you are starving. Be careful not to consume too many calories or else you will get fat. A good value for this plan is to eat 10% less of your energy intake every day. In other words, 10% calorie reduction.
  3. Eat proper nutrition, make every calorie count. Avoid eating processed foods. Add plenty of fresh vegetables to your diet.
  4. Cut 30% calories from fat. Instead, eat good fats, such as nuts, olives, and avocados.
  5. Add more whole grains to your meals, as well as low GI carbohydrates. Avoid consuming simple carbohydrates from alcohol, sugar and white flour. Have a daily intake of omega 3 from salmon and flax, among other food sources.
  6. Be consistent when doing intense exercises. Ask a physical trainer to design a suitable training plan for you.
  7. Do 30-40 minutes of cardio a day. Cardio helps in your effort to lose fat and build muscle.

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