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How to lose fat and build muscle at the same time?!?This seems like a question that everyone wants the answer to however, there is a lot of misinformation in the industry about this topic.
Don’t worry ima clarify all you need to know in this thread.
Keep reading.
First off it’s important to address the fact that this goal might not be ideal for everyone and will be easier for people new to training, retrained individuals and overweight individuals.
I’ll break down the 3 keys to successfully build muscle and lose fat below!
I’ll break down the 3 keys to successfully build muscle and lose fat below!
1. You need to be in a caloric deficit to lose fat.
However when trying to build muscle at the same time, your deficit should be very slight.
Anywhere from 100-250 calories.
You can use my fitness pal or another app to track your caloric intake.
However when trying to build muscle at the same time, your deficit should be very slight.
Anywhere from 100-250 calories.
You can use my fitness pal or another app to track your caloric intake.
Or you can weigh yourself every morning and take weekly averages.
You want to lose 0.5-1 pound a week.
If your eating intuitively and not tracking calories, focus on eating high protein meals and low calorie dense foods.
You want to lose 0.5-1 pound a week.
If your eating intuitively and not tracking calories, focus on eating high protein meals and low calorie dense foods.
2. To build muscle you need to gain strength, no exceptions.
Track your workouts and increase your reps by 1 every workout and after 4-5 workouts, increase your weight and decrease the reps and repeat the cycle.
Track your workouts and increase your reps by 1 every workout and after 4-5 workouts, increase your weight and decrease the reps and repeat the cycle.
3. Focus on recovery.
In order to be gaining strength in a slight caloric deficit, your recovery and sleep will have to be on point.
Consistently sleep 7-8 hours to perform at your best.
In order to be gaining strength in a slight caloric deficit, your recovery and sleep will have to be on point.
Consistently sleep 7-8 hours to perform at your best.
This thread will give you the blueprint to build muscle and lose fat but it won’t do the work for you.
You have to be consistent and stay patient to see results!
Get after it.
You have to be consistent and stay patient to see results!
Get after it.
