There’s always heated argument in the fitness sector that you either have to lose weight or gain muscle; they cannot be done together even if you train in the best gyms in Bondi Beach. Losing fat and gaining muscle at the same time is almost impossible.
To gain muscle, you need calories surplus and to lose weight, you need to be in a calorie deficit. Some argue it can be done by taking steroids and following a fancy carb cycling protocol. Some say it cannot be done.
Let me tell you the truth; it is possible but challenging. I have been training hard in f45 gym in Bondi to gain muscle and lose weight. It is truly hard work and depends on the approach you follow. If your goal is building muscles and losing weight, then you are covered.
Here are some solid tips to help you undergo this transformation:
Get Enough Sleep
You might be shocked, we are talking about training, eating, and hard work, and the first recommendation here is sleeping.
You read it right – SLEEPING! Sleep is the most important thing for your body. Sleep is the time when your body recovers, the more sound sleep you get, the quicker your body recovers.
Lack of sleep may compromise the efficiency of whatever you are doing to accomplish your goal. Better sleep helps you to digest nutrients better and feel motivated to get it all done.
When you go to sleep, don’t take your phone to the bedroom and try to get 7-8 hours of sleep.
Give Yourself Enough Time
Losing weight does not take much time, grind yourself in the gym for a month, and you are in shape. The real challenge is getting shredded with muscle gain.
Balancing weight loss and muscle gain is tough. It takes a lot more training, hard work, time, and a smart approach. You require patience and a proper plan to reach your goal.
If you have a deadline in mind, set that aside, you have to start with plenty of time. Don’t rush in the physique transformation process; give yourself time. Also, don’t forget to add two to three weeks of buffer time.
Eat Lean Protein
Lean protein helps you lose weight as well as gain muscle. Protein helps you to reduce hunger hormones and increase stamina. It automatically allows you to reduce the consumption of calories.
Both your goals need high protein; you must choose the best type of protein that will support your goal.
You must eat white-fleshed fish, Greek yogurt, beans, peas, lentils, white meat, cottage cheese, tofu, lean beef, and peanut butter. All these foods are a good source of lean protein.
If you are taking supplements, it’s essential to take the right supplement at the right time. You have to fill in the missing spaces between meals and eating whole food at this time can be challenging; in this situation, supplements come to the rescue.
Don’t Skimp On Healthy Fats
Eat fat to lose weight. Is it a joke? No – Eating healthy fat helps you to lose weight and build muscle.
Omega 3 fatty acids are essential for your body; it will help you to stay energized and train hard. You can find Omega 3 fats in walnuts, oily fish and flax, so increase the intake of these foods.
If your body lacks fats, you will end up feeling lazy and sluggish, your body won’t recover soon, and your immune system may suffer. If you don’t get enough Omega 3 fats, you can also eat supplements.
Stay Hydrated
Water doesn’t directly help in building muscle or losing weight, but it is the most crucial part of any transformation plan.
Not being hydrated will lead to poor performance in the gym, and most importantly, it will worsen your recovery. Water plays a vital role in digestion and brain function and even helps to work out more without feeling tired.
If you feel hungry, most of the time or you have the habit of often snacking, drinking more water can help you with this. Sometimes, thirst can be mistaken for hunger, and if you eat every time you feel hungry, you will end up gaining weight.
Avoid Injuries
Nobody wants their body to get injured, but, most of the people exercise like they don’t know the risk of getting hurt.
If any of your body parts get injured, your whole transformation process is going to suffer, and you will not reach the finish line.
Make sure you train with proper technique if you are having a problem doing some exercise replace it with the ones that work for your body. To recover your body, try to get a massage once in a while if possible.
Now you know how to build muscle and lose weight at the same time. Good sleep, water, lean protein, calorie deficit are some of the essential methods to gain muscle and lose weight. Implement these tips, train hard, and you will see the results in some time. And finally, you have to be committed to achieving your physique goals.