How Can You Build Muscle While Losing Fat
How can you build muscle while losing fat?
Due to excessive information out there, you are unable to decide which type of program, supplement & diet is to be followed.
There have been phases in my life wherein I was unable to decide on a particular diet, but then I decided “That’s it!! I am done with switching programs & dieting style. I will focus on a fixed program & diet and will believe myself.” This brought a major change in my body. And also observed people consistently changing their diets, workouts and supplements because they have read many times on the internet that,
“You need to change your exercises to confuse your body so that your body does not adapt to these exercises & you continuously build muscle while staying lean.”
Let’s start talking about the actual truth about your body so that, you can straight away start building muscle and losing fat simultaneously & easily.
You might have heard that building muscle and losing fat at the same time is not possible without the use of steroids and supplements, but that’s not the case
Now let’s understand the science behind building the muscle.
For you to build muscle you need to be calorie surplus (Consumption of Excess Calories than your TDEE).
When you come into calorie surplus, the rate of protein synthesis increases. When the rate of the amount of Protein synthesis is higher than protein degeneration only then you can build muscle efficiently.
If you want to elevate the protein synthesis rate, then you need to be doing the right type of exercises and good nutrition plan (Greater Depth in subsequent Articles).
Now let’s understand the science of losing fat.
While you have tried all sorts of dieting techniques and have followed paleolithic, ketogenic, vegan and what not. But, although you have lost some weight you gained that weight back and also added some few more pounds thinking what went wrong.
If you want to lose fat and not muscle, you need to get into a caloric deficit.
Getting into calorie deficit helps you lose fat as you are burning more calories than consuming (Remember calories in v/s calories out principle).
Take into account that if you enter in a calorie deficit, it hinders the amount of growth hormone production, can cause mood swings and also reduce your metabolic rate.
“What should I do so that I don’t experience the bad stuff and lose fat easily??”
An answer to your question is that studies prove that running in a calorie deficit in between 20-25% of your TDEE is considered ideal so that you lose the good amount of fat and very less muscle.
Some other important notes you should take into consideration is that you should limit your amount of cardio.
Another note, you should consider is that you should be training with heavy weights to preserve muscle and help to keep the protein synthesis elevated.
So back, to the title, how to build the muscle and lose fat.
It may or may not be possible for everybody but don’t panic, I have some great news for you.
Studies have proven that the person who is a newbie or hasn’t performed the right type of exercises can build muscle and lose fat at the same time, even if he is in calorie deficit state.
Here, the rate of muscle gain for a calorie deficit person is slower when compared to a person for a calorie surplus person.
Studies have shown that in the one-year period you can gain up to 25 pounds of muscle while having a body re-composition.
As you progress into progressive loading, the rate of the amount of muscle you build reduces as you already had your newbie gains.
The reduction in the amount of lean mass that you put each year is because you are natural & you are getting one step closer to your genetic potential.
The coming year, the lean mass growth will reduce to 8-10 pounds & if you are having 3 years of weight lifting, under your belt, you will gain on an average 3-5 pounds of muscle each year.
Now coming back to the point of losing fat at the same time
“The more amount of lean muscle you put on, the higher amount of calories you burn..!!”
Want to know how???
After going through a great weight lifting session, your body starts repairing the damaged muscle fibers which require a high amount of energy, the result of which is you burn more calories.
“Fat is just a soft tissue, while the muscle is denser than fat.”
Even if you are in a calorie deficit, your body, will first burn fat and then muscle. The reason being your body has different types of body fibers namely Primary Muscles and Secondary Muscles.
Primary Muscles are the ones closer to bones also known as Skeletal Muscles and Secondary Muscles are the ones that appear to you & are just below the skin.
Remember…”If you want to burn calories, build muscle.”
So long story short, if you want to build muscle & lose fat you need to be new to fitness world or you need t follow proper weight lifting regime, also remember you need to be immoderate (20-25%) calorie deficit to lose fat and build muscle at the same time to experience those newbie gains.
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