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How to burn fat and build muscle at the same time?

BingMag.com <b>How</b> to <b>burn</b> <b>fat</b> and <b>build</b> <b>muscle</b> at the <b>same</b> time?

Sometimes when you lose weight, you lose some muscle in addition to fat. Losing muscle while losing weight increases the risk of sarcopenia, a condition that is associated with low muscle mass and decreased function and increases the risk of falls and injuries. Fortunately, there are solutions. With the help of which you can maintain or even increase the amount of muscle in your body while burning fat. Join us in this article from BingMag Meg to learn about these techniques.

Results of Research on Simultaneous fat Burning and muscle Building

A study found that young women who took a combined cardio program They followed (aerobic) and strength for 12 weeks, losing an average of 10% of their body fat, while their muscle mass increased by approximately 9%. In another study of older women, body fat decreased and physical strength increased after 12 weeks of swimming. Research shows that beginners quickly gain both strength and endurance training. Cardio exercises respond. Even those who have already built muscle but have lost it can soon experience fat burning and muscle burning at the same time. Even in such cases, it is easier to rebuild the muscle. Because muscles have experienced massiveness in the past.

If you are a regular athlete who wants to improve your fat and muscle balance, you can reduce your fat while gradually strengthening your body muscle. . In fact, if you are a beginner athlete, you are probably getting the most out of losing fat and gaining muscle.

If you are a professional athlete or bodybuilder and you want to build a lot of muscle and lose a lot of fat at the same time Yes, getting this result can be challenging for you. Because these goals are often in conflict with each other. muscle building requires high calorie intake, while to lose fat you need to reduce your calorie intake. When you run out of calories to lose body fat, your muscles do not get the fuel they need to gain weight.

Simultaneous muscle building and fat burning strategies

BingMag.com <b>How</b> to <b>burn</b> <b>fat</b> and <b>build</b> <b>muscle</b> at the <b>same</b> time?

If your goal is to balance fat loss and muscle growth, the following tips can help you achieve that goal.

Cardio Exercises And do strength

It does not matter if you are a beginner or a professional athlete, the main solution in any case is to include both cardio and strength training in your training program. Cardio training without strength training can reduce your muscle mass. On the other hand, cardio-free strength training can also endanger your body fat. So you should do both.

Prioritize exercise according to your goals

If you do both cardio and strength training, you do not need to do both. Prioritize. For example, if you are a marathon runner, you should focus on cardiovascular endurance, and if you are a bodybuilder, you should pay attention to your muscle growth.

For beginner or regular athletes, keep a balance between the two types. Exercise is the best way to maximize fat burning and muscle building. Also keep in mind that you may lose fat without losing weight. Therefore, scales can not always be a good indicator of your progress.

Do not forget the importance of diet

Exercise is important, but fat loss is primarily dependent on diet . If your goal is to maintain a healthy weight, you should eat lean proteins, vegetables, fruits, legumes, whole grains, low-fat or lean dairy, and healthy fats (vegetable oils, nuts, and seafood).

You can get help from a nutritionist to adjust your diet. In most cases, a nutritionist can help you eat both the foods you love and the nutrients your body needs.

Take enough time to recover

BingMag.com <b>How</b> to <b>burn</b> <b>fat</b> and <b>build</b> <b>muscle</b> at the <b>same</b> time?

Although too much exercise or not resting between recovery exercises may not cause muscle loss, it can build strength. And affect their endurance. It also increases the risk of injury and makes it harder to exercise for weight loss.

Excessive exercise can happen to both novice and experienced athletes. If you notice that your training performance is declining or you are feeling tired, rest for a day or two and allow your muscles to fully heal so that you are not severely injured.

You can also Set recovery time between sports sets. Rest periods are usually recommended according to your training goals as follows:

  • Increase muscle size: Do not rest for more than 90 seconds between sets.
  • Increase endurance Muscular: Do not rest for more than 60 seconds between sets.
  • Increase muscle strength: Rest for 3 to 5 minutes between sets.
  • Increase muscle strength: Rest between sets for 3 to 5 minutes.

How to burn fat without losing muscle?

Maybe you Do not look for muscle building while losing weight, but do not want to lose your current muscle. Fortunately, there are several ways you can get rid of excess fat and maintain muscle mass.

Eat more protein

A study of 39 adults He showed that when you limit your calorie intake with the goal of losing weight, eating a high-protein diet can protect your muscles. All participants in this study were able to lose weight by reducing their calorie intake, but those who consumed more protein lost less muscle mass. Another study of 20 obese patients found similar results. Healthy protein sources include lean meats, seafood, eggs and dairy. If you follow a plant-based diet, you can use legumes, nuts, and seeds, all of which are non-animal foods, to get the protein you need.

If you have a medical problem, start a high-protein diet beforehand. Consult your doctor. This dietary strategy can potentially affect kidney function, so you should be aware of this if you have kidney-related diseases.

Get the right nutrients

BingMag.com <b>How</b> to <b>burn</b> <b>fat</b> and <b>build</b> <b>muscle</b> at the <b>same</b> time?

Research shows that consuming certain nutrients helps maintain muscle mass while losing weight. For example, a study of 80 obese older adults found that taking leucine and vitamin D supplements (along with their protein) helped protect muscles when following a low-calorie diet.

Talk to your doctor about starting any supplement. Your doctor can determine the amount of supplements you take based on your health and illness.

Exercise regularly

Exercise helps you burn calories and build muscle. However, what is less noticeable is that if you do not make exercise a regular habit, you will most likely lose the muscle you already have.

How far apart Does it reduce muscle mass between workouts? According to one study, even a five-day break is enough to start reducing muscle mass. Therefore, you should exercise regularly to burn calories and protect your muscles.

Final Word

You may lose some muscle mass while trying to lose weight. However, the important thing is to consider your health while exercising and choosing a diet. As long as you eat healthy foods and stay balanced in exercise, the amount of muscle you lose is likely to be negligible.

Do not use scales alone to evaluate your progress. If you build muscle and lose fat at the same time, your weight may not change much, but your size may decrease. So in addition to the scales, try to pay attention to your body size and How good you feel.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: verywellfit

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