How does one gain muscle and lose fat? This is an issue that has bothered many. The truth of the matter is that it is a hard thing to do, but possible. In order to build new muscle tissues, the body requires energy. In other words, you will have to overfeed or consume more calories than the body needs to maintain that weight. To lose fat you need to underfeed or consume fewer calories than the body needs in order to maintain that weight. This basically means that both things must be tried at once. If that is not done you will experience slow progress and you can even give up. It is only good that the energy the body need come from the stored fats.
There are people who can achieve this and those who can’t. For instance, people using steroids, people who gained more muscle at some point but stopped working out losing all of it or most of it and lastly overweight beginners. These are the people who are capable of gaining more muscle and losing fat all at the same time. Those who cannot are all those people not mentioned above. It is the later group that has to learn how to gain muscle and lose fat.
Muscle gain phase
The true goal of muscle gain is building as much quality lean mass as possible and at the same time controlling the fat gains – keeping them at minimum. In other words, you need to gain muscle without gaining any excess fat. This is made possible by increasing your daily intake of calorie to gain more weight at an ideal rate of at most one pound per week. This requires weight training with a goal that progresses as you get stronger on each exercise.
Fat loss phase
Fat burning phase is also known as dieting down/ cutting up phase. The goal is to lose fat as fast and effectively as possible. This is done while keeping the muscle loss to a minimum at the same time. In other words, you lose fat while all lean muscle built is maintained. This is done by decreasing calorie intake so that you lose weight at one pound per week averagely. If the weight is the same and strength is maintained, it is a good sign that you are not losing any muscle. On the other hand, if there is a decrease, it’s a sign that the opposite is taking place.
How do these phases differ and still stay the same?
In each of these phases, the difference is the calorie intake. Protein intake usually remains unchanged (1gm per pound of body weight) and fat stay at about 25% of total calorie intake. This includes fish oil supplements. Carbohydrates are used to fill the difference ( less carbohydrates to create less calories or more carbohydrates to create more calories).
The workout strategy should remain unchanged irrespective of the phase you are in. This is because there is no significant difference on what works best as far as weight training is concerned. Therefore, there will be no big changes made. All you have to do is try to remain stronger and progress in muscle gaining phase then try to maintain that strength as much as you can during fat loss phase. Thereafter, you can pick the phase to alternate and give it enough time to for it to work. When you start realizing progress you can make the switch and give it time to work as well. Do this until you get the body you want. This is how to gain muscle and lose fat.