How to Burn Fat While Gaining Muscle
Nutrition for Building and Burning, Workout Hacks for Building and Burning
It’s one thing to grow huge. Another is getting thinner. And contrary to what the comments would have you believe, the two simply do not occur simultaneously or so the commenters would have you believe.
I’ve worked with a lot of bodybuilders and strong athletes who needed to burn fat while maintaining or even adding muscle. And I’ve witnessed it happen. Yet it wasn’t accidental or achieved through quick cuts; instead, it required making the right decisions repeatedly over an extended period of time.
To be clear, everything in this section is predicated on the fundamentals being in order: you’re consuming enough calories and protein, and your exercise is consistent with your desire to burn fat while gaining muscle.
You get it? Therefore, from the weight room to the stage—or simply to your selfie—this is how you should eat.
Maintain a Modest Caloric Deficiency
Calories cannot be disregarded or avoided. But, this does not imply that you ought to stoop to the lowest level. To promote weight loss, use a calorie counter to put yourself in a small deficit—typically no more than 300 calories. Try to lose no more than 0.22 0.45 KG per week. Take it slowly to maintain your gains!
Pay Attention To Your Carbohydrates
I didn’t say “avoid carbs,” though. However I wouldn’t suggest eating carbs when you don’t need to if you want to build and burn at the same time!
Before and after workouts are the greatest times to give yourself larger servings of carbohydrates. These can then fuel your exercises and be burned off. The rest of the time, keep your carbohydrate intake to no more than 25 to 35 grams per meal, and choose high-fiber, vegetable-based sources of carbs.
Eat small amounts of fat and carbohydrates
There is evidence that eating large amounts of both carbohydrates and fats causes an insulin response that increases the likelihood that your calories will turn into body fat and increases your propensity to crave the same combination as a drug afterwards. This is somewhat controversial in the field of sports nutrition.
Again, it’s not a recommendation to abstain from any macronutrient; rather, avoid consuming them frequently in large quantities when combined. It’s fine to combine a few grams of healthy fats with complex carbohydrates.
My suggested upper limit is about 1 sweet potato with 1/2 of an avocado, or about 15-20 grams of fat for every 50 grams of carbohydrates consumed at a sitting. Of course, this requires you consume a healthy quantity of protein at each meal.
Before bed, consume protein
Compared to non-athletes, athletes require more protein. Protein requirements are higher for dieters than for non-dieters. Sportspeople who are dieting… Can you see where this is going?
I won’t offer you an exact figure; calculators are for that. It should go without saying that many individuals in this situation experience constant feelings of protein chasing. Useful at that time is the venerable bodybuilding custom of consuming casein protein before night.
This method has a strong scientific foundation. It increases strength and muscular mass while also enhancing post-workout recovery. Furthermore, excess protein is not retained as fat, as study by Dr. Bill Campbell with female physique athletes has demonstrated. You can’t really get any closer to free calories (or increases) than this.
Ensure simplicity. Eat 1-2 cups of cottage cheese (2% fat or less) or a scoop of casein in a shake or protein pudding around 45–60 minutes before bed.
Things just got a lot more enticing before bed. Eating protein at night will help you gain muscle while you sleep!
Consume citrous fruit
When someone says, “Control your carbs,” many people immediately think, “Cut out all fruit.” Not me! Citrus fruits are excellent because they have a lower insulin-raising acidity than most other types of fruits (with the exception of pineapple). Also, they include polyphenols like naringin, which is present in grapefruit and oranges and can aid in fat loss by extending the effects of caffeine.
However, use cautious if eating grapefruit with taking prescription medications as it might have unfavourable effects. Among suitable low-insulin fruits, kiwi, mango, and strawberries also meet the criteria.
Refeed Instead of Cheating
There is virtually always a point when your energy levels drop to the point that you feel always hungry and your weight reduction stalls. This signals the need for a “refeed.” It should not be mistaken with a “cheat dinner,” one of those carb-and-fat comas I mentioned previously.
A refeed is simply one high-carb meal, usually twice or triple what you would normally consume in one sitting. This strategy increases levels of the appetite-controlling hormone leptin and prevents metabolic slowdown, especially when consumed two to three hours before bed. Many individuals believe that this is the secret to successful dieting.
But let’s be clear: It still only works if you maintain consistency throughout the remainder of the week. And before you grab that bag of sweets, let me just say that I still like to concentrate on slow or medium-digesting carbohydrates.
While cutting, creatine? Yep! It has been demonstrated to aid in keeping muscle and strength while dieting. Take 5 grams daily, without fail.
Body recomposition
Body recomposition is the process of changing your body composition, or the ratio of fat to muscle in your body. To do this, you need to focus on two key elements: nutrition and exercise.
- Nutrition: Eating a balanced diet of healthy foods is essential for body recompersition. This means that your diet should include lean proteins, healthy fats, fruits and vegetables, whole grains, and other nutrient-dense foods. Eating the right balance of calories and macronutrients (protein, carbohydrates, and fat) is important for body recompersition.
- Exercise: Weight training and cardiovascular activities are the best forms of exercise for body recompersition. Weight training helps build and retain muscle, while cardiovascular activities help burn fat. Aim to incorporate both into your routine.
- Rest: Getting enough rest and recovery is also important for body recompersition. Make sure to get 7-9 hours of sleep per night and take 1-2 rest days per week. This will help your body repair and rebuild.