If you’ve been searching for the best way to lose weight – then the opportunity to lose fat and build muscle at the same time might sound like a dream come true. Unfortunately, the problem with this process is that it can really only work for some people.
Depending on your body composition, and whether you’ve already spent years working with a personal trainer in London, you might find that the process of simultaneously building muscle and losing fat is practically impossible. Following, we’ll cover the science of how all of this works, as well as the secret to simultaneously gaining muscle and burning fat.
The Problem with Simultaneously Gaining Muscle, and Losing Fat
The problem with trying to gain muscle at the same time as you’re getting rid of additional blubber, starts with the concept of “protein biosynthesis.” Every day, your body cells are undergoing a process of maintenance work, wherein degraded or damaged cells are removed to make way for new cells. Protein biosynthesis is the process wherein those cells are created. If your body develops more proteins for muscle than it loses during the day, you’ll gain muscle, and if it creates fewer than it loses – you’ll lose muscle. So how does this relate to fat loss?
In order to get rid of excess fat, you need to store less energy (food) in your body than you burn throughout the day – creating a caloric deficit. Though this process is essential for losing fat, a calorie deficit also causes certain changes within the body. Two changes that are particularly important to the subject of building muscle, are a reduction in both protein synthesis rates, and anabolic hormone levels. In other words, losing fat messes with your body’s ability to gain muscle
Unfortunately, many people find that if they have already devoted a great deal of work to growing muscle – then they won’t be able to recomp properly. Instead, if you want to simultaneously build muscle and lose fat – then you need to get started right at the beginning – when your body is still hyper-responsive.
How to Lose Fat and Build Muscle at the Same Time
If you’re in the sweet spot where getting two positive outcomes from your training at the same time is possible – then you’re going to need to keep some training tips in mind. Remember, just because this process is possible for you doesn’t mean that it’s simple, and getting some guidance from an online personal trainer might help.
1. Have a Moderate Calorie Deficit
You simply cannot lose fat unless you’re in a calorie deficit. However, you’ll need to be careful that you don’t place yourself in too large of a deficit if you want to continue to gain muscle while you’re trimming down. A huge caloric deficit can easily lead to mood crashes, energy loss, and even muscle loss – which is the last thing you want.
2. Try HIIT
It’s absolutely possible to lose fat without cardio – but if you want to get to your ideal weight faster, then cardio is a good way to boost your 12-week athletic training. HIIT (or high-intensity interval training) is a form of exercise where you alternate between periods of low, and high effort. These intervals help to push your body towards its limits (metabolically speaking), making it ideal for building muscle and losing fat at the same time.
3. Use Heavy, Compound Weight-Lifting
Getting the ideal body will always rely on some strength training. Getting the best look for your body is all about having a low body-fat percentage, and sufficient muscle at the same time. If you want to look lean and powerful, then you’re going to need to add muscle to your frame fast – which is where heavy, compound weightlifting comes in handy.
4. Get Plenty of Rest and Sleep
Research has found that too little sleep can lead to hormonal disruptions that promote muscle loss – which explains why sleeplessness is regularly linked to muscular atrophy. It’s easy to get caught up in the idea of “pushing yourself” to your limits, but remember that your body needs time to rest, recover, and rebuilt.
The Secret of Simultaneous Fat Loss and Muscle Gain
Remember, losing fat and building muscle at the same time doesn’t have to be about following complicated training programs and diets. The consistent application of basic training methods can be all it takes – from maintaining a moderate calorie deficit, to emphasizing HIIT and compound lifting in your workout strategy.
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