10 Ways to Build Muscle and Lose Fat at the Same Time
Wanting to “get toned” is one of the most common requests we hear at Outlaw FitCamp from new clients. It’s much better for your long-term health and fitness to build muscle at the same time as you burn fat. This process of doing both is known as body recomposition. Our certified personal trainers are well-trained in how to achieve this, and we can help you accomplish it.
Here are ten important things to keep in mind while you’re trying to lose fat and build muscle at the same time:
1. Don’t worry so much about the number on the scales. Instead of worrying about your weight, take measurements of your waist, arms, hips, and thighs. Or take progress photos every month or so.
2. Decide you’re in the long game. The slow-but-steady process of body recomposition offers results that are easy to sustain for as long as you maintain your good habits.
3. Do cardio exercise to burn fat, but keep the intensity down. Make sure you’re eating fewer calories on cardio days so your body will use the fat it already has as fuel.
4. Do strength-gaining exercises a few days each week to build muscle. Make sure to eat more calories on weight training days for muscle repair.
5. Don’t starve yourself. Not consuming sufficient calories causes your body to break down muscle for fuel and
hold onto fat.
6. Watch your diet. Eat a healthy diet rich in whole foods such as fresh produce, complex carbohydrates, protein, fiber, and healthy fats.
7. Prioritize foods high in protein. Protein is especially helpful for building muscle.
8. Increase your fiber intake. Eating fiber-rich foods, such as vegetables and beans, will help decrease your body fat.
9. Eat before and after your workout. A piece of fruit is a good choice before your workout. After your workout, eat some protein and complex carbs.
10. Rest. Muscles grow when you sleep. Make sure to take off one or two days from your workouts each week and to get enough sleep.
Yes, you can lose fat and build muscle at the same time. For long-lasting health and fitness goals, it’s important to concentrate not only on losing weight but on gaining muscle at the same time. Changing your body composition won’t happen overnight, but with patience and the right know-how, you’ll reap the long-term benefits of body recomposition. Call us today, and we’ll show you how we can help you achieve this goal!