Lose Weight and Build Muscles at the Same Time in 5 Easy Ways
When working towards getting in shape, many people fall off the wagon if they don’t see fast results. However, it is important to understand that it is normal for the process to take time, especially if you want results that will last.
But before you give up, here are a few ways that can help you lose weight and build muscle at the same time in order to help fast track your results and keep you motivated to carry on:
1. Add supplements to your diet
While there are a lot of unhealthy supplements that you should totally avoid, there are also natural and FDA approved supplements that can help you reach the results you need in a shorter period of time. Be sure to read a variety of articles about bodybuilding supplements to help differentiate the good and the bad. More importantly, you should also research the ingredients to look out for and how effective they are in helping you reach your goal.
Always remember, this is not something to be taken lightly. Using the wrong kind of supplements can sometimes have a totally different effect on your body, and while you might see results initially, you could find that it ends up messing with your metabolism in the long run and causing your weight loss process to stall.
Tip: Check out our list of best detox drink products while you’re here!
2. Follow the right workout and nutrition plan
In order to lose weight, the amount of calories consumed per day needs to be in a deficit, and in order to build muscles you need to lift weights on a regular basis. Eating the right amount of protein and healthy fats your body needs, and combining it with a proper workout will help you gain muscles while still losing fat in no time.
When it comes to nutrition while working out, timing is pretty important, too. It is essential to make sure that your diet consists of protein following your workout directly as the body needs it to be able to build and repair muscles.
Otherwise, you could find yourself losing muscle instead of actually building them as the body is not getting the required nutrition to be able to restore them after the workout.
It is also necessary to make sure you’re not under-eating. Since a calorie-deficit is required in order to lose weight, many people tend to misunderstand the concept and assume that under-eating will resort to weight loss.
However, when the body doesn’t get the nutrients in the amounts it needs, it tends to go into starvation mode and store anything you eat as fats. That stops it from not only burning calories, but also adds to your fat cells and overall weight.
In order to calculate how many calories you should be eating, you could easily check your BMI and many online calculators will inform you of the amount of calories you should be eating according to your target.
3. Intermittent fasting
One of the ways to lose fat and increase your metabolism is by fasting for a minimum of 16 hours per day and only giving yourself the chance to eat in an 8-hour window. That means that you have less time to eat junk food or snack that will increase your calorie intake.
Intermittent fasting also helps burn more of the stored fat in your body, as the body tends to go into a state of ketosis and start burning the stored fat for energy after 14 hours of clean fasting. You can even take it to the extreme and perform a master cleanse.
While clean fasting means you cannot eat anything within your fasting window, it doesn’t mean that you can’t drink.
However, the beverages that are permitted to enter your body must be lower than 50 calories without containing any form of sugar. So, for those of you who are coffee addicts, you don’t need to give up your coffee, but instead, take it black with no milk.
Once you start to adapt to fasting 16 hours, you can start increasing it gradually to 18 hours with an eating window of only 6 hours. That way, you’ll be increasing the amount of time that the body is in the state of ketosis and aid in burning more fats and therefore losing more weight.
However, it is important to understand that intermittent fasting works best when paired with a healthy diet. That means that during your eating window, you should also try to minimize the amount of unhealthy food, sugars and stay within your required calorie intake.
4. Carb cycling
When it comes to getting the figure you have always dreamed of, nutrition plays a much bigger role as it is much easier to cut calories out of your diet, than burning them through exercise.
When using carb cycling, you will be yo-yoing between a calorie deficit and a calorie surplus by changing your carb intake per day. That way, on days where the body doesn’t receive any carbs, it will use the fats stored in the body as a source of fuel.
On the other days where the carbs are in surplus, the body will use this source to have enough energy to help rebuild muscles.
5. HIIT (High Intensity Interval Training)
HIIT alternates between high and low heart rates to shock the body into burning fat for fuel. That way, the amount of time spent on HIIT is not only more effective, but can also continue to help burn fat for 48 hours after working out.
When combined with the right nutrition, you will be able to reach your goals. With high-intensity interval training, the heart muscle strengthens as more oxygen is needed to be pumped in order to be able to keep up with the flow.
Alternating between the different heart rates not only helps increase your fitness levels, but also strengthens your muscles allowing you to lose more fats in the process.
Another advantage of HIIT, is that when compared to other exercises, HIIT burns up to 20-30% more fats than any other form of exercise.
That means that you can either perform the same amount of exercise per day, but increase the amount of fats you’re burning, or you can reduce the amount of time you’re exercising and still end up burning the same amount of fats when using HIIT.
While losing weight and building muscles at the same time sounds like an impossible task, it just needs determination and a strict plan.
Following the right source of nutrition, ensuring that you are in a calorie deficit, choosing the suitable workouts, and adding some supplements to your diet will give you the results that you are looking for.