How to Lose Fat and Gain Muscle at the Same Time

When it comes to changing our bodies, we usually fall into one of two camps: those who want to lose fat and those who want to build muscle. Each one is relatively straightforward to do on its own but what if you want to lose fat and build muscle, like, at the same time? The good news is that it’s absolutely possible to do both, but it does take a little more planning and effort to burn fat and build muscle at the same time. 

The tricky thing about trying to lose fat and build muscle at the same time, is that the methods for each one can be the exact opposite of the other. For example, when you want to lose weight you typically restrict your calorie intake. However, in order to build muscle, you need more calories for fuel. You can see where this might get tricky. But fear not! Here are some tips to get you started in the right direction.

Eat enough …of the right stuff.

Calories provide fuel for building muscle but when you eat more than your body needs, they can also hang around and create fat. The best way to avoid the latter is to eat a well-balanced diet.

Focus on protein, fiber, and healthy carbs. Fill half of your plate with veggies, a quarter with protein, and the other quarter with good-for-you carbs.

You do need fat to help build muscle, but you’ll get that from your protein. You can also cook with a healthy oil, like olive oil or coconut oil, to add flavor and more fat.

Cut back on cardio …kind of.

Yes, cardio does burn fat, but it does so by burning calories, which you need to build that muscle. Instead of running on the treadmill for an hour, switch up your routine and add in strength training.

Strength training builds muscle and has been shown to increase resting energy expenditure and burn belly fat, especially when combined with aerobic exercise. Resting energy expenditure is the amount of calories burned while you are inactive, such as sitting or sleeping.

The effects of strength training may increase metabolism up to 48 hours after your workout; whereas the effects may only last 30 to 60 minutes after a cardio workout.

Lift smarter …not harder.

Just like with any exercise, it’s good to start at your comfort level and build up from there. Slowly add weight over the course of your workouts to give your body a chance to rise to the challenge. And don’t expect to get a lot stronger overnight, you should see a gradual upward trend instead.

Also, make sure that you are using proper form when you are engaging in lifting and strength training. Incorrect form not only robs you of crucial mind-muscle connection, it can also injure you. Remember to always ask a professional trainer for help and to use a spotter when needed.

Many women think that building muscle means you just bulk up and that cardio is the only way to lose fat. But that is far from reality. When you build muscle, half the battle is already won! Muscles burn more calories than fat so when you are actively building muscle and eating healthy you are forcing your body to use up fat stores you already have.

Weight lifting builds muscle and that muscle will help melt fat away just as fast as any cardio session, if not faster! And don’t be afraid that you’ll bulk up either! As a woman, you will not turn in a manly bodybuilder just because you lift weights, I promise. 

Don’t fall into the trap of thinking that building muscle and losing fat are mutually exclusive. Instead, think of building muscle as a tool to help you lose fat, tone your body, and feel great about yourself!