If learning how to lose fat and gain muscle was easy, everyone would do it. Unfortunately, it is not a straightforward concept, as the methods used to achieve either goal often work at odds with each other.
In the simplest terms; Muscle gain typically requires a calorie surplus in which you consume more calories than you burn each day, leaving your body with excess resources (protein, in particular) to build new muscle. Whereas fat loss requires a calorie deficit where you burn more calories in a day than you consume.
So no matter how often you’re pumping iron with the best adjustable dumbbells (opens in a new tab)o how strictly you are sticking to a sustainable policy calorie deficit (opens in a new tab)achieving both muscle gain and fat loss at the same time may be out of reach.
However, there are ways you can strategically structure your exercise methods and eating habits to achieve this. To discover the circumstances under which fat loss and muscle gain can be achieved together, we turned to a registered dietitian and nutrition and obesity specialist, Edbel Quintero (opens in a new tab) DM for answers.
Edibel Quintero is a doctor graduated in 2013 from the University of Zulia and has been working in her profession since then. She is a specialist in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation.
Can you lose fat and gain muscle at the same time?
“Despite what most people believe, it is it is possible to lose weight and gain muscle mass simultaneously,” Quintero told WordsSideKick.com.
“Such a process is called body recomposition. In this case, the focus is not on the numbers on the scale (weight loss), but on the muscle-to-fat ratio, which is the best indicator of overall health and fitness.”
A 2020 article in the Strength and Conditioning Journal (opens in a new tab) – looking at previous studies on whether trained people can build muscle and lose fat at the same time – backs up Quintero’s claims.
He concludes: “The literature provided support that trained individuals can also experience body recomposition…Resistance training in conjunction with dietary strategies has been shown to increase this phenomenon.”
However, he adds that “people’s training status, exercise interventions, and their initial body composition can all influence the magnitude of muscle gained and fat lost.”
In other words, your existing body fat percentage, muscle mass, and previous training experience can affect how successful body recomposition is.
The study adds: “In addition, there appear to be non-training/nutrition confounding variables, such as sleep, hormones, and metabolism, that may significantly influence these adaptations.”
Is it difficult to lose fat and gain muscle?
While it is possible to lose fat and gain muscle simultaneously, it is not an easy or quick process.
“Trying to put your body back together can be a difficult challenge because it’s not just a diet, it’s a lifestyle,” warns Quintero. “It takes patience, a lot of determination, effort and a lot of planning to get good results, which definitely takes time.
“For example, if you want to put your body back together successfully, you don’t just need to learn to count calories (opens in a new tab) but also to strategically organize them according to their physical activities”.
If you need help in this department, our role in how to track your macros (opens in a new tab) is a great place to start.
How to lose fat and gain muscle
A study published in Strength and Conditioning Journal (opens in a new tab) – exploring simultaneous fat loss and muscle gain – shows that there is no single method to achieve this, but rather a “highly heterogeneous set of designs, methods, and results.” Or, in other words, there is a wide range of ways to achieve it.
However, breaking down the existing literature on the topic, the 2020 study mentioned in the previous section identifies a number of actions that are consistently shown to support the body recomposition process.
start weight training
First of all, he advises to implement a progressive resistance or Weight training (opens in a new tab) regimen with at least three sessions each week. The progressive element of this is critical to muscle growth, as using the principle of progressive overload (opens in a new tab) Your body will make adaptations to allow it to handle increased stress, in this case, by increasing the size and strength of the muscles being worked.
However, these changes will not be possible without the proper fuel. Therefore, the second tip of the study is to consume an adequate amount of protein (opens in a new tab) – an essential macronutrient for building muscle mass that is commonly found in animal products, as well as plant-based sources, such as nuts and legumes.
get enough protein
A 2013 systematic review of research on dietary protein during caloric restriction in lean resistance-trained athletes, published in the International Journal of Sports Nutrition and Exercise Metabolism (opens in a new tab)says: “Protein needs for energy-restricted endurance-trained athletes (such as those training for body recomposition) are likely to be 2.3-3.1 g/kg fat-free mass, increasing with severity of caloric restriction.” and thinness.”
Or, in simpler terms, athletes who lift weights while in a calorie deficit will need to eat between 2.3 g and 3.1 g of protein per kilogram of fat-free mass to support body recomposition. Fat free mass can be calculated by dividing your body weight by 100 and then multiplying this figure by 100 minus your body fat percentage; An approximate percentage of body fat can be measured using a set of skinfold calipers.
The use of protein supplements such as best protein powder (opens in a new tab) it’s another efficient way to “increase daily dietary protein intake… (and) maximize muscle protein synthesis.”
make sure you’re resting
The 2020 Body Recomposition Study also states: “Tracking the rate of progress and paying attention to performance and recovery can be important tools for properly adjusting training over time.
“… Prioritizing sleep quality and quantity may be an additional variable that can significantly affect changes in performance, recovery, and body composition.”
Quintero reinforced this advice. “You need to strategically plan the number of calories consumed per day,” he says. “Including cardio and strength training in your routine is also crucial. Finally, as in any healthy lifestyle, quality sleep and a healthy and balanced diet, from which calories are obtained, are important”.
Track calorie intake and output
It also provided more information on how to structure your diet and calorie intake based on your daily activity levels to optimize body recomposition.
Quintero said, “First, you need to figure out how many calories you need on a typical day when you’re not exercising (that is, your basal level metabolic (opens in a new tab) rate) – let’s call these calories base.
“When you do cardio, you need to add a little more to the base calorie count above so the body can use them and fat for fuel, but not take energy from the muscles.
“On days you strength train for 30 minutes or more, you eat more calories and focus on protein; It will give you the energy to exercise and build muscle without gaining weight.
“Finally, on days you don’t exercise, consume up to 10% fewer calories than your baseline.”
