If you’re on a weight loss journey and would like to have a lean body, you don’t want to lose muscle along with fat. Losing fat while gaining muscle can be complimentary and work very well together, which is generally known as getting lean.
We’ve come up with 4 ways to help you maximize your weight loss goals and build muscle simultaneously, allowing you to have that sought-after lean body.
- Fitness Supplements
Taking fitness supplements are one of the ways that you can lose weight. With supplements, however, comes the possibility of losing lean muscle, which is usually not one of the desired outcomes.
Fortunately, some supplements can help you lose fat build muscle while making sure that your energy levels remain high during fitness training. Supplements are rich in protein, which helps to lose fat while building and maintaining muscle. This is because protein increases metabolism and reduces your appetite, meaning taking fitness supplements can kick start the weight loss process before you begin your fitness routine. Lastly, supplements that build muscle and aid in fat loss allow you to stay on your fitness journey without the fatigue that comes with being on a calorie deficit.
Supplements containing natural ingredients are also important in sticking to your healthy diet. Familiarize yourself with the ingredients that are contained in a particular type of supplement product as this will help decide what you should purchase. For high-quality and vetted products that don’t place your health at risk, make sure to purchase muscle building supplements from recommended and official vendors.
Train specifically for muscle gain and not necessarily for weight loss. Make sure that the weights that you’re using are heavy enough. When you push your body to its limits, it adapts and creates lean muscle.
Fitness strategies that focus on strength building are extremely important. An example of a strength-building exercise is lifting weights or deadlift fitness routines. Lifting weights will challenge your strength because you’re lifting as much weight as you can off the floor. As a tip, you must keep the bar as close to your legs as possible so that you avoid altering your center of gravity and injuring your back. Also, include at least two days of weight training a week to build and maintain muscle mass.
Most people increase the amount of cardio that they do when they want to lose weight. While cardio is an imperative tool in aiding fat loss, why not move over to interval training. This is the best cardio to lose fat and keep muscle as it’ll boost your metabolism. You only have to do sprints once or twice a week for possible best results.
- Eat More Protein
To be in a caloric deficit for weight loss, it’s recommended to cut down on complex carbs, and eat more healthy fats and protein.
Your muscles shed protein daily, with the anticipation that these will be replaced. When you don’t ingest new proteins, you’ll lose muscle mass. Hence, you need to make sure that you’re consuming a good amount of protein in every meal you have. When good fatty amino acids from the protein are in your body, your body determines that it doesn’t have to break down muscle cells.
Make sure that you space out your meals so that your protein consumptions are also spread out. It’s also helpful to take, at the very least, 25 grams of protein in every meal. Having a high protein diet also helps you burn more calories throughout the day.
- Don’t Forget Rest Day
If you’re trying to have those lean muscles, it’s important to give your body some time to rest. When you rest, your body is given a chance to adapt to the stress and strain of exercise. This is the period when the effects of training take place. Torn or damaged muscles can recover while energy stores are replenished.
Intense training requires long-term rest. Athletes usually include weeks or months of rest in their fitness and performance lifestyle. Longterm rest can also be in the form of reducing fitness intensity levels for a period of time or switching the exercises from rigorous ones, such as from intense treadmill training to power-walking.
It’s possible to lose fat and build muscle simultaneously. Just make sure that you lower your carbs but up your protein and healthy fats intake. Don’t be worried if the scale isn’t going down as quickly as you would wish. A slow and steady weight loss will have a better future result in creating lean muscle mass.
When you train, use interval and strength training to encourage muscle growth as well as fat loss. Ensure that you rest your body, mind, and sleep to promote repair and recovery. Lastly, take natural supplements to aid you in your goals to become leaner.