How To Build Muscle And Lose Fat At The Same Time
Building muscle and losing fat at the same time sounds simple, right? Why shouldn’t we be easily able to do it? Well, some people say you need to follow “special” dieting forms and training, while others still say it takes steroids. To be sincere, they’re all wrong. Building muscle and losing fat simultaneously, otherwise known as “body re-composition,” isn’t rocket science. It’s doable, and most notably, doesn’t require esoteric knowledge, newfound methodologies, or even drugs.
However, there’s a catch, it all depends on your body composition, training experience, and furthermore, your diet. Therefore, in this article, I’m going to help you understand how body re-composition works and how to do it exactly.
Why Losing Fat and Gaining Muscle is Tricky
The reason why building muscle and losing fat at the same time is tricky is because of something called “protein synthesis and degradation”. Under normal health and dietary circumstances, muscle tissue cycle of cellular regeneration is balanced.
Now that we have covered the basic physiology of muscle growth, let’s look at how this growth is affected by the fat loss. In order to lose fat, your bodies need to be given less energy (food) than it burns over time. This is known as creating a calorie or energy deficit, and this is the critical factor in weight loss. A point to note is that, regardless of what you eat, if it provides more energy than what you’re burning, you will not get leaner.
While a calorie deficit is necessary for losing fat, it causes your body to adapt in various ways. Two noteworthy are; reduced anabolic hormone levels and protein synthesis rates. As you can comprehend, these changes directly impact your body’s ability to create new muscle proteins (protein synthesis). Moreover, to make matters worse, most people follow a starvation protocol or rather a low-calorie protocol to losing weight further impairing muscle building and accelerating muscle loss.
Building muscle while losing fats
Drink Lots of Cold Water: Taking a lot of water helps you to lose fats by enhancing your metabolism, drinking water keeps your system clean and active. This is essential if you want to lose fats fast. In addition, water has no calories, but, it takes calories to digest it.
Include Good Carbohydrates: Eating plenty of raw, unrefined good carbs. Eat whole grains rich in fiber are slowly digested providing constant energy supply, making it easier to work out for longer building muscles.
Eat Healthy Proteins: For your body to build muscle fast, you need to eat the right proteins. Consume protein for muscle growth and repair.