How To Lose Fat And Gain Muscle At The Same Time

Losing fat and gaining muscle is the best way to transform your body and look lean and fit. However, before we get into this there’s one thing we want to stress. Losing fat and building muscle does not always equal losing weight. In fact, for the first couple of weeks, your weight will probably stay the same and you won’t be seeing much difference on the scales. But you will be seeing changes in your body.

The process of losing fat while gaining muscle is known as body recomposition. For many people wanting to get fit – this is exactly what they need. But they think it’s impossible because the requirement for losing fat is a calorie deficit and in order to gain muscle, you need a calorie surplus. It does sound pretty confusing when you put it like that. However, it’s very much possible and this is how you do it.

Food Goals

When it comes to food it’s important to realize your current state and your goals. If you already are pretty lean and just want to look more toned, it’s best to keep your calories at the maintenance level. If you have a lot of fat to lose then make sure your meals keep you in a slight calorie deficit. Slight is the key word here. You don’t want to go into a massive calorie deficit because that will just make you feel exhausted and you won’t have enough energy to exercise and build muscle.

Another thing you need to keep in mind is that protein is your biggest friend here. It’ll keep you feeling full, it’ll help you build muscle and it’s the most important nutrient to keep track of. Your goal is to eat enough protein to build muscle, which is generally about 1.5 grams per kilogram of your current weight. It might not sound like a lot, but for those who aren’t used to it this can be quite a challenge, so make sure to start building your meals with protein (lean meat, fish, eggs, tofu, tempeh, legumes) and then work around that to add healthy fats (avocado, olive oil, etc) and carbs (vegetables are your best friends here).