Assuming many people are wondering if it's possible to lose fat while increasing muscle mass, the answer is yes! At GloFit, we support multinational clients in Tokyo, and more than 90% of our clients are losing body fat while maintaining or even increasing muscle mass.
Check out this article to understand the secrets and basics of losing fat and increasing muscle mass.
1. Optimize Your Nutrition
Balanced Diet: A well-rounded diet is essential. Focus on consuming lean proteins, complex carbohydrates, healthy fats, and plenty of vegetables. One of the biggest reason why people are not losing fat or increasing muscle is because not eating enough carbohydrates and fats. Carbohydrates and fats are not your enemy, they are your supporter if you deal with them well.
Protein Intake: Ensure you consume enough protein to support muscle repair and growth. The amount of protein is depends on gender, age, activity level, condition of internal organs, functionality of internal organs etc. Never overtake protein, this will break your internal organs, farting a lot, and it will result you to store body fat. You should definately get consultation from specialist in order to understand right amount.
Caloric Balance: To lose fat, you need to be in a caloric deficit, which is often recommended to be 300-500 calories per day. However, your body will burn fewer calories when your calorie intake is lower. So start by consuming your maintenance calories—the amount that maintains your current weight. Unless someone is consuming a perfect balance of calories and macronutrients, this approach will yield great results.
Meal Timing: Distribute your meals evenly throughout the day to maintain energy levels and support muscle synthesis. We recommend you to have equal amount of protein for every meals, bigger amount in breakfast and lunch, and fewer amount for dinner of carbohydrates, bigger amount in dinner, and fewer amonut in breakfast and lunch for fats.
2. Strength Training
Progressive Overload: Continuously challenge your muscles by gradually increasing the weight, repetitions, or intensity of your workouts. This stimulates muscle growth and strength.
Compound Movements: Incorporate exercises that work multiple muscle groups, such as squats, deadlifts, bench presses, and pull-ups. These exercises are efficient for building muscle and burning calories.
Consistency: Aim for at least three to four strength training sessions per week. Consistency is key to seeing long-term results.
3. Incorporate Cardiovascular Exercise
High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense activity followed by brief rest periods. It’s effective for burning calories and improving cardiovascular health without compromising muscle mass.
Steady-State Cardio: Activities like brisk walking, jogging, or cycling can complement your strength training by increasing overall calorie expenditure.
4. Recovery and Rest
Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for muscle recovery and overall health.
Rest Days: Incorporate rest days into your routine to allow your muscles to recover and grow. Overtraining can lead to injuries and hinder progress.
Active Recovery: Engage in low-intensity activities like stretching, yoga, or light walking on rest days to promote blood flow and recovery.
5. Hydration and Supplementation
Stay Hydrated: Drink plenty of water throughout the day. Proper hydration supports metabolism and muscle function.
Supplements: Consider supplements like whey protein, branched-chain amino acids (BCAAs), and creatine to support your nutrition and training efforts. Consult with a healthcare professional before starting any supplement regimen. However, supplement is just support, the best is to intake necessary nutritions from foods.
6. Monitor and Adjust
Track Progress: Keep track of your workouts, nutrition, and body measurements. This will help you stay motivated and make necessary adjustments.
Be Patient: Changing body composition takes time. Stay consistent with your efforts and be patient with the process.
Conclusion
Losing fat while gaining muscle is achievable with a balanced approach that combines proper nutrition, strength training, cardiovascular exercise, and adequate rest. By following these guidelines and staying consistent, you can reach your fitness goals and transform your body.
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