For many people, weight loss means losing fat, but they aren't the same thing. You can lose muscle mass while trying to lose weight, and you can also gain weight while trying to build muscle. People focus on losing fat to achieve a high level of fitness, prevent health problems and improve their body image. But what about people who want to swap fat for muscle?
The process of losing fat and gaining muscle is called body recomposition, so the task is to lose fat while retaining or even building muscle. However, many people struggle with accepting that this is achievable because losing fat means fewer calories while gaining muscle mass means more calories. But with the right type of training and diet, you can make it happen.
Achieving a toned physique by losing fat should not have to be so difficult, and that is why we have put together these five tips to help you reach this goal.
Combine cardio and strength training
Whether you are a beginner or experienced, the important thing is to incorporate strength training and cardio into your workout routine. Relying solely on cardio will not yield the results. Instead, you will end up shrinking your muscles. On the other hand, strength training alone will help you burn fat quicker. Focus on finding the perfect balance of cardio and strength training for the best result.
Improve your diet
This is the tricky part for many people - determining what goes in and what gets used as fuel. Not knowing exactly how many calories you need to be eating vs burning can be frustrating. It may be hard to specify since the goals are different from person to person. But if you can improve your diet by adding lean proteins, whole grains, fruits, vegetables, nuts, beans and lentils, you are on your way to building muscle and losing weight. The goal is to maintain a healthy weight while losing fat.
overtraining or surpassing your limits when strength training is not beneficial. Your muscles need recovery time, and without it, you are prone to injuries that will further prevent you from training and make you gain more fat. Your muscles need the recovery time to repair damaged tissue and build new muscles, so never disregard it.
Consume more protein
Eating high-quality protein will make fat loss easier while building muscle mass. Losing fat can sometimes mean that you need to cut down on calories. But consuming more protein ensures that your muscle gets the nutrients it needs for fuel during exercise and building muscle mass during recovery. Protein supplements such as LA Whey Gold and Slim Whey can give your muscle the fuel boost and nutrients it needs to repair and build.
Many people start well, but they soon skip a session or two here and there and overindulge in foods they shouldn't be eating. Consistency is the key to losing fat and gaining muscle. It may take time, but if you show up at the gym or do your regular exercises, stick to your diet religiously, you will achieve the physique you desire.