Is it possible to pump muscles and lose weight at the same time.
If you take measures to maintain muscle mass while shedding extra pounds, this will create a different set of problems. Namely, it may be harder to track your progress because the numbers on the scale won't necessarily change even if your body shape changes.Fat Loss vs. Muscle Gain
Beginners respond quickly and effectively to both strength training and cardio. A similar effect occurs if you previously gained muscle mass, but lost it. It is easier for you to restore these muscles, because your muscles "remember" what they were before.
If you are doing medium-level physical exercises and want to improve the balance of fat and muscle, you can lose fat by strengthening the muscle tissue of the body over time. In fact, if you're new to training, you're likely to benefit the most from both fat loss and muscle gain.
If you are an advanced athlete or bodybuilder who wants to build a large amount of muscle mass while shedding a large amount of fat, this may seem difficult to you, because these goals often contradict each other. Why?
Simply put, to build muscle mass, you need to consume more calories than you burn. Fat burning requires you to consume fewer calories than you burn. When you have a calorie deficit to lose fat, your muscles don't get the fuel they need to grow.
Tips for exchanging fat for muscle
If your goal is to find a balance between burning fat and gaining muscle mass, there are some tips that will help you do this.
Do cardio and strength training
The key is to incorporate both cardio and strength training into your exercise program, regardless of whether you are a beginner or a more experienced athlete.
Cardio workouts without strength training can compromise your muscle mass (shrink your muscles, not build them up). But strength training without cardio can jeopardize your fat loss. So do both.
Prioritize exercises based on your goals
Despite the fact that you will include cardio and strength elements in your workouts, you do not need to give priority to both. If you are a marathon runner, focus on cardiovascular endurance. If you are a bodybuilder, focus on muscle growth.
For a beginner or average trainee, a balance between the two is the best way to maximize fat loss while maintaining muscle mass. Also, remember that you can lose fat without losing weight, so the scale may not be a good indicator of the progress you are making.
Don't forget about the diet
Exercise is important, but fat burning happens mostly in the kitchen. We recommend following a diet that includes low-fat proteins, vegetables, fruits, beans and lentils, whole grains, low-fat or low-fat dairy products and oils (vegetable oils and oils contained in nuts and seafood) when your goal is to maintain a healthy weight.
It may also be helpful for you to seek advice from a qualified nutritionist who will help you develop a nutrition plan to achieve your goals. In most cases, a nutrition specialist can help you create a menu that will allow you to eat your favorite foods, but at the same time get the nutrients you need to lose weight during strength training.
Adjust the recovery time
Although overtraining or insufficient recovery time between workouts may not lead to a loss of muscle mass, it can affect the strength and endurance of your muscles. It can also increase the risk of injury, making it harder to exercise for weight loss.
Overtraining can occur in both beginners and experienced athletes. If you notice that your training efficiency is decreasing or you feel tired, take a break for a day or two. Allow your muscles to fully recover so as not to cause serious damage.
You can also benefit from adjusting the recovery time between sets of exercises.
Increase in muscle size - rest between sets for no more than 90 seconds.
Increase muscle endurance – rest between sets for no more than 60 seconds.
Increase in muscle strength – rest between sets of 3-5 minutes.
How to burn fat without losing muscle mass
You may not necessarily be looking to gain muscle mass while losing weight, but you also don't want to lose the muscle mass that you currently have. Fortunately, there are several ways to get rid of fat while maintaining muscle mass.
Eat more protein
A high-protein diet can help protect muscles while cutting calories in an attempt to lose weight. Although all participants lost weight by reducing their calorie intake, those who consumed more protein lost less muscle mass.
Healthy sources of protein include lean meat, seafood, eggs, and dairy products. If you follow a plant—based diet, beans, legumes, nuts and seeds are all non-animal products that are also rich in protein.
If you have any medical conditions, consult your doctor before starting a high-protein diet.
Get the right nutrients
Studies show that consuming certain nutrients can help maintain muscle mass while losing weight. This refers to the intake of useful supplements – vitamins, etc.
Again, it is important to talk to your doctor before starting any additional regimen. They can also help you decide how much of each supplement should be taken based on your health and wellness status.
Exercise regularly
It is well known that exercise helps burn calories and build muscle mass. However, what is less discussed is that if you don't make exercise a regular habit, you will most likely lose the muscles you currently have.
How long does it take between workouts before your muscles start to shrink? According to one study, even a five-day break is enough for muscle mass to begin to decrease in size. So, try to exercise regularly to burn calories and protect your existing muscles.
Result
Although it is possible to lose some muscle mass when trying to lose weight, it is important to keep in mind the general state of health when it comes to diet and exercise. As long as you eat healthy and don't overdo it in the gym (or at home), the amount of muscle you will lose will be minimal.
It is also useful to evaluate your progress not on a scale, but using other methods. You can lose inches without losing weight if you build muscle mass and lose fat at the same time. (Don't rely on pain to tell you that you've worked out well, as this is a myth about strength training). Instead, pay attention to your body size and how well you feel.
