Losing fat in a safe, sustainable way also means having realistic goals and not depriving your body of the nutrients it needs -- disordered eating habits are never worth the risk. To build muscle, focus on two main factors: weight training and protein consumption.
Strength training is essential to changing your body composition -- your muscles won't grow if you don't challenge them. Additionally, you can't build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth.
While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training. Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass a.
In people who have already been following a strength training program, increasing protein intake and following a heavy weightlifting routine leads to improvements in body composition. Read more: The 7 most important strength-training moves for building muscle. Body builders are known for their ability to achieve insanely lean and muscular physiques. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition. It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle.
It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day. The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise. You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator.
On days that you do cardio exercise, you should consume enough calories to meet your maintenance number. Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel.
We want the muscle! Read more: Should you lift weights or do cardio first? On days that you do a strength training workout for 30 minutes or more, eat more calories than your maintenance number with a focus on protein. This number is called your "rest day calories. Think of it this way: Every day, you consume new calories and your body must decide what to do with those calories. Your body essentially has three basic choices: immediately burn the calories for fuel, use them to repair and build muscle tissue or store them as fat.
If you're looking for a body transformation, you don't want to store calories as fat. But you do want your body to use new calories to repair the muscles you broke down during weightlifting workouts. This in turn translates to a more lenient diet.
In other words, if your added muscle mass boosts your natural metabolism by, say calories per day, that's calories more you can eat and STILL lose body fat! In other words, you'll look better, get to eat more, and will still lose fat at the same rate. How sweet of a deal is that? As you diet, you want to keep the protein intake up. Also make sure to keep hitting the weights as you did before—it's your best insurance policy against losing your hard-earned muscle mass.
The goal at this point is to slowly but surely shave off the fat without sacrificing mass, so take it easy. No sudden changes in eating habits will improve your situation, only worsen it.
After a few months you should have lost at least lbs of fat, and if you played your cards right, you should have kept most of the gains you made prior to the diet. By taking a little more time and splitting up your two goals, you achieved what you wanted. Had you tried to chase both rabbits simultaneously, you'd been almost guaranteed to fail at least one of the goals. Matt Danielsson has been a weightlifter and personal trainer for over 10 years.
View all articles by this author. Amino acids contain a unique nitrogen group in their chemical structure 1 , 2 , 3. Contrarily, body fat — also known as adipose tissue — comprises triglycerides, which consist of a glycerol backbone and three fatty acid chains.
Though various types of body fat exist, fat is exclusively made up of various carbon, hydrogen, and oxygen atoms 4 , 5. Since muscle and fat cells have different chemical makeups, neither can be converted into the other 6.
Weight loss is most often a combination of losing fat, muscle, and glycogen stores water weight. Ideally, most weight loss should come from fat loss 7 , 8.
To lose weight, you must achieve a calorie deficit by eating fewer calories than your body needs daily, increasing physical activity to burn calories, or a combination of both. Yet, too large of a calorie deficit can lead to a rapid muscle mass loss, as the body will break down muscle to be used as an emergency fuel source.
Known as beta oxidation, this process produces carbon dioxide and water as byproducts. These are both exhaled during breathing and excreted via urine and sweat. Furthermore, eating a protein-rich diet has been shown to reduce muscle loss during a calorie deficit 9 , During weight loss, fat is converted into usable energy and byproducts.
To lose fat, the body must be in a calorie deficit. You can achieve a calorie deficit by increasing your physical activity, eating fewer calories, or a combination of both. A modest increase in physical activity and decrease in calorie intake is most sustainable 16 , Consuming mostly minimally processed, whole foods rich in fiber , healthy fats, and protein will help you achieve a calorie deficit without feeling deprived or hungry 16 , Examples of moderate intensity cardio include walking, running, or biking for over 20 minutes while still being able to talk with limited struggle.
This means that even after a good strength training session, your body will still burn extra calories 18 , Thus, combining these two forms of exercise along with a minimally processed, whole food diet will support the body in achieving a calorie deficit. Strength training combined with a high protein diet helps build new muscle cells through a process known as muscle protein synthesis.
Most experts recommend at least 2—3 strength training sessions per week that target multiple muscle groups, along with adequate rest days to allow for muscle rebuilding Muscle is built from a diet high in dietary nitrogen, mostly found in protein-rich foods.
Protein from food is broken down and converted into amino acids to support muscle building 23 , 24 ,
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