Best Way To Lose Weight And Build Muscle Fast

Guys, here’s a question for you: Is it possible to build quality lean muscle mass AND burn body fat at the same time?

I’m going to explain how if you train and eat the correct way, you can burn fat and build muscle simultaneously and stay ripped year-round.

Here’s the thing, guys, for every successful person that makes it through a bulk and cut, there are millions of people that don’t succeed.

How To Lose Weight While Gaining Muscle 101

The problem with the bulk-and-cut cycle is that while it may happen faster if you do it successfully, it is not going to be a sustainable approach for many.

They get bulky and they stay bulky. Or, for the hard gainers, the plane never gets off the ground. They just stay lanky.

This happens because they never learned the key requirements of good nutrition and proper training beforehand. More importantly, they never learned how to be dedicated to good nutrition, and how to remain consistent with the right training.

Protein And Weight Loss: How Much Is Needed?

We’ll talk about this first because, let’s face it, no one likes this part. But you have to get your nutrition game on point if you want to lose weight and gain muscle, guys.

So, many people hold the belief that building muscle and burning fat are too opposed to each other to actually be able to be achieved together.

If you want to build muscle, they’ll say you need to be in a calorie intake surplus. If you want to burn fat, they’ll say that you need to be in an energy deficit or a decrease in calorie intake.

How I Lose Weight And Gain Muscle: Watch Protein, Calorie Intake

Yes, you do need to be in a calorie deficit in order to burn fat. But to build muscle, you don’t have to be in a consumed caloric surplus.

Your body is smart. It has ways to produce energy and create an energy surplus without the consumption of food and calories. That means, you can tap into your own stores of body fat to create the energy needed to support new muscle mass and muscle growth.

You can tap into your own stores of body fat to create the energy needed to support new muscle mass and muscle growth.

How To Maintain Muscle And Lose Fat With Crossfit Training And Good Nutrition

That’s a good thing because if you’re interested in this topic, you likely have body fat to burn. It becomes way more challenging as you lose more body fat.

If you have very low levels of body fat, you don’t have the luxury of being able to tap into those stores to do that. It’ll get harder to see reductions in body fat.

And what happens then is your body starts to tap into muscle. Your lean muscle tissue is also willing to provide the energy needed, but it’s not going to be very helpful to break down muscle if your goal is trying to build new muscle.

How To Lose Fat And Gain Muscle At The Same Time

Here are some things you can do to improve your nutrition and ensure you are able to lose weight and build muscle at the same time.

The first thing I would caution you is not to get too aggressive with a calorie deficit. That means don’t jump into one of these crazy fad diets that has you dropping down to half of your maintenance calories.

Let’s say your maintenance calories are between 3, 200 to 4, 800. You would NOT want to suddenly cut down to 1, 600-2, 400 calories. If you take in too few calories in the pursuit of trying to make this happen fast, you slow the whole process down to the point where it actually doesn’t even work anymore.

Body Recomposition 101: How To Lose Fat & Build Muscle At The Same Time

You want to make sure you don’t try to exceed anything higher than a 10% to 15% deficit from your current maintenance level of calories. And 15% is pushing it, especially if you don’t have much fat to lose.

As an example, if your maintenance level of calories is 3, 000 in a day, you wouldn’t want to cut any more than 300 to 450 extra calories.

When you exceed a 15% deficit, you start to walk that line where your body looks at muscle protein as a source for providing the energy for what you’re trying to accomplish.

The 4 Week Training Plan To Lose Fat And Get Toned

You want to make sure you don’t try to exceed anything higher than a 10% to 15% deficit from your current maintenance level of calories.

Again, you don’t want this to happen, so stay away from super low-calorie diets. Cutting into muscle to try to build muscle is not where we want to be.

To be blunt: You need to be on a high-protein diet, because many trusted source studies will show that eating enough protein is going to be required to make this process work.

Best Foods To Lose Weight And Gain Muscle

A lot of people think that a good rule of thumb is to consume one gram of protein per pound of body weight (2.2 grams per kilogram of body weight), but this actually isn’t true. The good thing is you don’t have to have that much.

Studies will show that .8 grams per pound of body weight (1.8 grams per kilogram of body weight) will do the job.

Where does the idea of one gram per pound of body weight come from? Honestly, I think it’s just because people round up.

Design Your Body: The Easiest Way To Lose Weight And Building Muscle (english Edition) Ebook

You don’t need to focus on animal-based options of protein. If you’re a vegan or vegetarian, there are plenty of high-protein options. You also have additional protein options in the form of non whey protein supplements such as pea protein.

But if you don’t have dietary restrictions, there are plenty of high-quality protein sources for you to incorporate. There’s plenty of protein in food sources like eggs, egg whites, chicken, grass-fed steak, and tuna.

The final thing I want you to focus on is you need to increase the QUALITY of the nutrition that you put in your body.

Carb, Protein, And Fat Ratio For Weight Loss And Muscle Gain

As you increase the quality of the foods in your healthy diet, the nutrient density goes up. In other words, you’ll be eating more productive food and this only helps to fuel your body.

These foods can provide your body with vitamins and minerals to accelerate the process of what you’re looking to accomplish. Which, in this case, is burn fat and build muscle.

That doesn’t necessarily mean your carbohydrate intake has to go down – it might – but you definitely need to ditch those junk carbs. Those carbs throw your blood sugar levels out of whack and promote your risk of belly fat.

Best Meal Plan To Lose Weight Faster {weight Loss Exercises}

The second thing is by increasing the nutrient quality, these food choices usually become less calorically dense. So that allows you to take in more food and still be in that 10%, 12%, or 15% calorie deficit range.

There is one important note related to nutrition that I wanted to mention.  If you have any pre-existing health conditions including but not limited to diabetes, obesity or heart issues, it would be best to speak to some nutrition experts who can create a custom weight loss diet plan for you.

That means you’ll get a custom macronutrient breakdown, body recomposition regimen, and easy-to-follow nutrition guide, all based on your body composition goal.

Yes, You Can Lose Weight And Gain Lean Muscle At The Same Time With This Strategy

If you need help with blood sugar control because of diabetes, a physician and a nutritionist can also help you come up with a personalized body recomposition plan.

Focus on resistance / strength training. As a matter of fact, this type of exercise is one of the non-negotiables here. You have to do resistance training in some form.

And I say resistance exercises, but it doesn’t have to be in the form of weights, although I would highly encourage you to use weighted exercises. However, bodyweight training and resistance band training also work.

How To Burn Fat While Building Muscle

Some form of resistance training is necessary every week. This is because resistance training sparks your muscles to grow back bigger and stronger.

Some great resistance exercises include the Barbell Back Squat, Deadlifts, and Bench Press. All of these types of exercises trigger an awesome calorie burn.

If you don’t provide the stimulus, this whole thing goes out the window. You miss out on muscle growth and burning a chunk of calories.

How To Build Muscle And Lose Fat At The Same Time

I will give you this other revelation that might shock some of you. Conditioning and cardio workouts are completely unnecessary to achieve your fitness goals of building muscle and burning fat.

With that said, cardio is essential for your overall health and activity level. There are many health benefits in cardiovascular exercises including a lower risk for metabolic disease.

If you want to be a normal, functioning person with a healthy heart then you should be doing conditioning and cardio workouts.

Best Indian Muscle Gain Diet Plan

I’m just saying that you can achieve your goal through nutritional changes alone and creating that deficit. But it’s going to be a lot more effective and it’s going to be a lot easier for you to do this if you incorporate some of the conditioning and cardio workouts as well.

One of my favorite ways to take care of cardio is with high-intensity interval training or bursts of activity that are fast, intense, and effective. Something like a 15-20 minute HIIT workout a couple of days per week will be good for the cardio portion of your workout.

No matter what your goal is, if you’re training and training hard, you need to rest up. That means no less than 7 hours of sleep.

How To Lose Belly Fat And Build Muscle Fast

You’ll experience muscle loss – that means you’re saying goodbye to BOTH the fat-free mass