How Muscle Gain and Fat Loss Occurs Simultaneously
When people lose weight, they sometimes lose muscle mass, even when taking nutrition supplements. This is called weight-loss-induced muscle loss. Losing muscle mass can risk developing sarcopenia, a condition associated with low amounts of muscle and reduced muscle function.
How do both happen all at once? A 12-week study showed that young women who combined cardio and strength training lost around 10 percent body fat while increasing muscle mass by 9 percent. Another study of older women found that after a 12-week swimming program, they had decreased body fat and increased physical strength.
Therefore, to grow muscle, you need to eat more calories than you burn. This will give your muscles the fuel they need to grow larger. To lose fat cells, you must consume more calories than you expend, resulting in your body using stored fat for energy and losing weight.
Tips to Turn Fat into Muscle
- Eat a nutritious diet rich in protein, healthy fats, and complex carbohydrates. Include your nutrition supplements here for good measure. You must lessen your calorie intake while increasing your workouts.
You can also consult a nutritionist. These experts can help you create a meal plan to let you enjoy the foods you love while still getting the nutrients you need to lose fat and gain muscle.
- Ensure you get enough sleep and manage stress levels, as both can impact hormone levels and fat burning.
As much as possible, do not overdo exercise, especially if you are new. Overtraining can negatively affect your muscles in various ways. It can reduce strength and endurance and increase your risk of injuries. All of these make it more difficult to exercise and lose weight.
One sign of overtraining is that your performance starts to decline, or you feel fatigued. If you notice these symptoms, take a day or two off to let your body fully heal.
- Be sure to exercise regularly and include both resistance training and cardio in your routine.
- Exercise based on your fitness goals. You don't need to worry about including cardio and strength elements in your training. Just focus on the one that is most important to you. If you’re a runner, prioritise cardio. If you’re a powerlifter, focus on strength and explosiveness.
Remember to strike a balance between the fats and muscle, even during workouts. You might lose fat without losing weight, so don't rely on the scale to gauge your progress if you’re training and notice your strength or stamina improving.
Set a routine as well. Exercise helps you to lose weight by burning calories and also helps to build muscle. If you don't make it a regular habit, you will gradually lose the muscle you have built up.
Just like fat and muscle, you must balance recovering and performing. If you don't exercise for a while, your muscles will start to decline. Even just five days off already reduces lean muscle mass and raises the potential to regain lost fat cells. Schedule exercise for a maximum of five days a week or three (working out every other day, so you have enough time for recovery).
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