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Home » Uncategorized » How To Lose Fat And Gain Muscle At The Same Time – Forbes

Gaining muscle while losing fat, also known as body recomposition, is possible, says Chavez. Resistance training and protein intake are key to successful body recomposition, according to both Chavez and lafelice. Eating a maintenance number of calories or at a slight calorie deficit is also key, says Chavez.

Research suggests most adults should consume 1.5 grams of protein per kilogram of body weight per day and pair that dietary lifestyle with resistance training to build muscle efficiently. However, this amount may vary based on an individuals age, calorie intake and body weight.

Its necessary to include high-quality protein sources in the diet, advises Iafelice, adding that leucine, an amino acid typically found in higher amounts in animal-based proteins, can help stimulate muscle gain. According to lafelice, protein sources high in leucine include:

For individuals who follow a plant-based lifestyle, Iafelice recommends consuming a variety of plant proteins, adding that plant-based protein powders, such as pea-based products, are typically high in leucine. Plant sources of high-quality protein include:

Speak with a health care provider before increasing protein intake. Excessive protein consumption or a macronutrient imbalance in a persons diet may worsen symptoms of certain conditions, such as kidney disease and diabetes.

Resistance training, which increases muscular strength and endurance by exercising those muscles against external resistance, is vital for both fat loss and muscle gain, say Chavez and Iafelice. Resistance training can be performed by using elastic fitness bands, which are rubber elastic bands that you stretch by exerting force, strength training machines and weights like barbells, dumbbells and kettlebells.

The key is to take reps to muscle fatigue, notes Iafelice. He describes muscle fatigue as the point at which another repetition is not possible. For example, says Iafelice, when doing a chest press on a machine, if youre pushing out the handles on your eighth repetition, but you make it a third of the way out, youve reached muscle fatigue and completed seven reps. [By practicing reps], you engage the maximum amount of muscle fibers, says Iafelice, explaining that this engagement stimulates both muscle growth and insulin sensitivity, which promotes fat loss.

In addition to resistance training, Chavez notes that any form of activity can aid in fat loss by burning calories. However, he recommends choosing an activity that doesnt hamper recovery as the body needs time to adequately repair itself between resistance training sessions. Physical activity in addition to resistance training and a low-calorie diet diminishes the recovery reservoir, says Chavez, meaning it may take muscles five days to repair instead of the typical 72 hours.

Muscle recovery and adequate sleep are instrumental for body composition improvements, says Chavez. He recommends taking periods of rest to recover from exercise and getting seven to nine hours of sleep daily. Rest days prevent overtraining and injury, notes Chavez, explaining that a rest day can be a complete day off from any exercise or a day where resistance training is replaced by low-impact cardiovascular exercise.

Intermittent fasting with eating restricted to a six to eight-hour window daily may also help, notes Iafelice, but further high-quality clinical trials are needed to confirm the efficacy of this method. By fasting, youre going into repair mode [where] damaged muscle fibers are recycled into fresh new muscle fibers, he explains. Fasting can also increase insulin sensitivity, which can promote fat burning. You also [often] create a calorie deficit when [combining intermittent fasting] with exercise, he adds.

Adequate hydration is important, too, especially during and after a workout, says Iafelice. He explains that muscle is composed of around 75% water, and proper hydration increases circulating blood volume, which then allows for enhanced delivery of water and nutrients to working and recovering muscles. Water also helps remove waste products that accumulate as a consequence of exercise and prevents overheating through sweating, he adds. The Institute of Medicine of the National Academies recommends women drink 2.7 liters (about 11 cups) and men drink 3.7 liters (about 15 cups) of water per day. Iafelice recommends drinking 16-ounces of water before a workout and another 16-ounces after workout, on top of your regular fluid intake throughout the day.

Additionally, patience is key when targeting fat loss and muscle gain. Tackling both at the same time, as opposed to focusing solely on building muscle or reducing fat, takes longer, says Chavez.

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How To Lose Fat And Gain Muscle At The Same Time - Forbes

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Home » Uncategorized » How To Lose Fat And Gain Muscle At The Same Time – Forbes