We all have some set goals for working out. Do your fitness goals include losing weight and gaining muscles? While this may seem quite contradictory to achieve at the same time, it really isn’t.
While losing weight, you are getting rid of your body mass. Meanwhile, to gain muscles, you build your body. You can, however, work on both at once.
Surprisingly, when you work on losing weight and gaining muscles at the same time, your results maximize. Most of the exercises that work best for losing weight also help in building muscles.
To make this work the right way with efficient results, you need a good strategic approach. Read on to know how to lose weight and gain muscles effectively.
Effective Strategies to Lose Weight and Gain Muscles
While it may be difficult to achieve this goal, it is doable. The following are some of the best methods to achieve this:
Include More Protein in Your Meals
You have to make protein the primary source of your calorie intake. It is best to increase your protein consumption in every meal. If you follow a diet with low-calories but high proteins, you lose weight and gain lean muscle.
Make sure to spread out your intake of protein throughout the day for the best results. It is usually recommended to consume protein of around 2.3 – 3.2 g for every kilogram of your weight.
You can have a minimum of 25 – 30 g of protein per meal. If you are a vegan or vegetarian, you need to have a slightly higher quantity.
A higher protein intake increases the calories that you burn in a day.
Strength Training
Many focus on cardio exercises to lose weight. While this is beneficial, you must ensure that it does not replace your strength training. With strength training, you gain lower abdominal fat in comparison to cardio workouts.
You have to balance your training routines. Make sure to incorporate strength training into your routine for a minimum of three days a week. It helps you to both maintain your existing muscles and build on more muscle mass.
Strength training along with low-calorie intake is an effective strategy. Your body will resort to pulling energy from the fat stores. It helps in building muscles.
Gradual Weight Loss
You may want to lose weight as soon as possible. However, it is best to go for a gradual weight loss instead. Drastic weight loss may lead not only to the loss of fat but also the muscles.
You can start by setting smaller goals. A weight loss of 1 or 2 pounds a week is ideal. Make sure to reduce your calorie intake and design your workouts according to this goal.
It is recommended to reduce the number of calories you consume every day. You can start by lowering your calorie intake to around 500 calories each day.
Include only Effective Cardio Sessions in Your Routine
Not every cardio exercise can help you attain your goal of losing weight and gaining muscles. The high-intensity interval workouts work the best to achieve this goal. These include exercises such as sprints on a treadmill, bike, or elliptical.
Such workouts burn fat and build muscle at the same time. Meanwhile, other low-intensity and moderate-intensity cardio workouts end up burning both fat and muscle.
Make sure that your cardio sessions are not very long. Only include the ones that will help you gain your desired results. You can complement them with strength training during the rest of the week.
Your Muscles Need A Break
You may think that the more you work on your muscles, the better your results will be. It is, however, not true. To build your muscles, they also require some rest.
How long should you wait? It varies for different people. It also depends on the workouts that you do.
Usually, your muscle group needs a rest of about one or two days before you start working on it again. For instance, let's say that you opt for intense strength training for your lower body on Mondays. You have to wait till Wednesdays to work on your lower body again.
You can target your upper-body during the break if you do not want to miss out on any strength training.
Additionally, make sure to have a full break from a structured workout for a minimum of one or two days.
Final Thoughts
You can achieve your goal of losing weight while gaining muscles by effectively following the above methods. However, do remember that your results will not come that easily or quickly. It may take many months to get your desired results.
Make sure to keep your workout routine consistent. A proper and healthy diet is also essential. Do not forget to enjoy this process!
