Fat loss and muscle gain can be carried out at the same time? Weight loss or muscle gain first

April 27, 2023

Gaining muscle and losing fat have always been considered to be different phases with sequential order. Because fat loss requires less food and muscle gain requires more food, it seems that we can't do it at the same time, so how can we do it at the same time?

Can fat loss and muscle building be done at the same time?

Yes, you can. If you want to gain muscle you must have a calorie surplus, but for fat loss, you need to have a calorie gap, and your daily intake should be less than your expenses, at this time, if you also like to take into account muscle growth and supplement a lot of protein, then you still need to add carbohydrate intake, but this will have a negative impact on your fat loss, so the two are necessarily contradictory. But in the training perspective, in fact, the two are not contradictory, we know that even if you only do strength training, body fat can also be reduced, so it is possible to do both.

Strength first, then cardio

When exercising in the gym, you should follow the principle of strength first and then cardio, first 40 minutes - 1 hour of strength training, and then about 30 minutes of cardio, which not only builds muscle, but also promotes fat consumption.

Don't train aerobically for a long time

Long time aerobic training will lead to muscle loss, which is not conducive to muscle gain, which is why marathon runners, no large circumference muscle, we recommend that each aerobic training, control within 40 minutes.

Replace low-intensity long workouts with high-intensity interval training

HIIT high-intensity interval training can achieve the fat-burning level of longer aerobic exercise in a shorter period of time. In addition, HIIT training maintains the stimulation of the muscles without the side effect of muscle loss.

Diet low in calories and more protein

Whether it's fat loss or muscle gain, you need a diet to match, fat loss must be low sugar and low calories, muscle gain should be more protein. We can add more fish, milk, eggs, broccoli and other plant and animal proteins under the premise of controlling sugar intake, and if you add some protein powder, you can make the muscle building effect more obvious.

Focus on body fat changes rather than weight

Many people in the fat loss period, only look at whether there is a change in weight, do not pay attention to body fat, if the weight does not change, you feel that fat loss is not successful, and gradually lose motivation. I do not know, many times we through the fitness, body fat reduction at the same time muscle will increase, weight may not change, but the body parameters will improve a lot.

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