How to gain muscle and lose fat FAST(same time)
This is possible. Whether you have just begun your fitness journey or are deep in it and still have this question in mind, the answer is simple. To gain muscle you must have a proper exercise regimen while consuming adequate protein. To lose fat you must consume less calories than you use in a day. They can be done at the same time
Gain muscle FAST
Fast is relative in this case. Workout properly and with the right plan, the results will come in fast and steadily. Workout just for without a plan (like I have in the past) and the results will take forever. But how do you gain muscle properly and quickly then?
How to workout to gain muscle
When it comes to building muscle the workout is one of the most important parts. Of course, you need proper nutrition to build the muscle as well, but none of that would matter if your exercises aren’t right. The amount of exercises can seem overwhelming. Focus on the basics of exercising the most amount of muscles at the same time and working with a progressive overload (doing the exercise with a gradual increase in difficulty). Now, this already may seem a bit complicated but let’s break down the exercises to target the most amount of muscles at the same time, to gain muscle fast.
- A squat movement main muscles exercised: quads, glutes and adductors Example exercise: back squat
- A hinge movement main muscles exercised: hamstrings, glutes and back Example exercise: deadlift
- A lunge movement main muscles exercised: quads, glutes, calves Example exercise: front lunge
- A push movement main muscles exercised: chest, shoulders, triceps Example exercise: bench press
- A pull movement main muscles exercised: traps, rhomboids, lats Example exercise: barbell row
- A gait/twist (anti) movement main muscles exercised: core and abs Example exercise: plank
This is an oversimplification of the exercises required to gain muscle, but a general overview of how to target every muscle for proper muscle growth. I go into a lot more detail of the movement patterns here How to workout effectively (and why it’s important)(coming soon)
What to eat for gaining muscle?
The overall diet can be broken down to more details but the most important part of your diet that you should focus on to gain muscle is having enough protein.
how much protein?
A general rule of thumb is that you should be having 1 gram of protein per body weight in lbs. But wait, this is very general, an important detail that is often missing from this rule is that it should be grams of protein per LEAN body weight in lbs. (can be found in more detail here) What this means is that you shouldn’t just simply be consuming the amount of protein in grams that you see in your scale because that doesn’t account for the excess fat (even if any) that you might have on your body. This is also crucial because to consume high amounts of protein is one, difficult but more importantly demanding on your kidneys.
easiest calculation
So, how do you know your lean body mass then? There are a few methods of varying degrees of difficulty to do but the easiest is to measure out you Body fat calculator you can do that here. What this does is, with a few simple measurements and calculations, it will give you the rough idea of how much weight you have in muscle (lean body mass) and how much weight you have in fat (also body fat%) Now, you know your lean muscle weight you can get a general idea of the proper amount of protein , considering most meats and protein supplements are about 25-30g of protein per serving. High protein foods: meats, poultry, fish, beans and protein supplements would be the main sources of where you’d get your protein from. A deeper breakdown of these and other muscle building foods can be found here 10 Foods that BUILD MUSCLE
Lose fat FAST
The absolute fastest way to lose fat is simply eating less in calories than you use in a day. But not everyone wants to count calories and that’s fine. The numbers don’t have to be exact, especially in the beginning stages of fat loss, but counting calories is extremely effective. So how do you get a general idea of consuming less calories than needed?
Proper food (macronutrient) ratios to lose fat
Simply put there are three major energy sources that we get from foods; fats, carbs, and protein. These can be broken down into more subcategories but we’re going to hold off on that for now. What’s important here is that controlling this ratio naturally keeps your body full and satiated and more significantly, properly nourished.
- Having high sources of protein (meats, eggs, protein supplement) in your diet is already a must if you’re building muscle along with losing fat, however even if you’re not building muscle but trying to lose fat, having high sources of protein is great for general muscle repair and staying full.
- Next is the fats (healthy oils, meats, nuts and beans), most people might hear this word related in their food and be discouraged to eat them, but healthy fats are what keeps you full. This is crucial in losing fat. Ironically, eat fats to lose fat.
- Lastly are your carbs (bread, rice, pasta etc.), you definitely do not need to fear these kinds of foods either. Carbs are our main source of quick energy, so they’re important to keep us going throughout the day. The key is to have the amount only necessary to make you full after you’ve had your right amount of proteins and fat.
So, the way to do this: high protein, high fats and a relatively less amount of carbs.
Now, gain muscle and lose fat fast at the same time
With the brief overview of how to gain muscle and lose fat, it is very possible to do both of these fast and at the same time. In fact, looking through what we just talked about here, these two actions actually work very well together. Working out effectively (proper exercises exercising many muscles at once) also burns a lot of calories, and eating the high amounts of protein required is naturally makes you very full, so that you can’t eat many other foods that cause fat gain. There are many other ways that Building muscle helps fat loss (coming soon) but these are the most important aspects of how they work together.
So, get started now, because gaining muscle and losing fat can be simple, and this is the way.
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Timur Jun Yigit
Timur Yigit
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