Is it possible to gain muscles while losing weight? It is said that generally; for you to gain some muscle, you will need to gain some fats. Well, that is just a fallacy. Maybe to some people, acquiring fat loss and muscle gain at the same time is not applicable; but it works for most of the people.
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General Facts about Fat Loss and Muscle Gain
How can you gain muscle? You can be able to have a maximum muscle gain of up to 15 pounds in a year. That is just about 1.25 pounds in a month. For you to be able to gain that muscle, you need to increase your calorie intake by as much as 3125 calories in a month, or an equivalent of 100 calories a day. On the other hand, it is much easier to lose fats.
When a number of calories that you take in a day are lower than a number of calories that you burn, you will probably break and lose fats in your body. To lose weight, you should decrease the Total Daily Energy Expenditure (TDEE the total amount of calories utilized or burnt inside the body in last 24 hours) by 400 calories, so you can easily lose a pound of fat in just a week.
Using muscle gain of 15 pounds in a year as the basis here, you will only need to increase your calorie intake by 100 calories a day.
The increase in your calorie intake is so minimal as compared to the calorie deficit you need to lose fats. For simultaneous fat loss and gain muscle, it is quite confusing that you need to decrease 400 calories and increase 100 calories at the same time. How can that be possible? Thus, for many individuals, it is the wrong notion, again, that you need to eat more to gain muscle.
Calorie Intake Inside the Body
Approximately, 25% of your calorie intake goes to your brain while 50% of the calorie intake is utilized in internal body processes such as breathing, pumping of blood in and out of your heart, cells regenerations and much more.
Furthermore, 20% of the calorie intake goes to your physical activities such as walking, running and much more.
Only about 5% of the calorie intake is utilized for your muscle building or muscle gain.
It is important to note that in order for you to gain muscle; you only need to consume a small amount of calorie. From this information alone, you could already analyze that fat loss and muscle gain is highly possible. Only, there is a bigger chance of losing more weight as well as losing fats than gaining muscle. Hence, it is easier to lose fats than to gain muscles. Nevertheless, fat loss and muscle gain can happen at the same time.
How can you achieve Fat Loss and Muscle Gain at the Same Time?
The following are the ways for you on how to acquire both fat loss and muscle gain at the same time.
- Have a protein rich diet
To build muscles, you need a protein rich diet. Protein is the building block of all the muscles in the body. For those who are into muscle building, protein intake is really essential. You need to have a sufficient amount of protein consumption in a day.
- Know how much your protein consumption should be
Protein consumption depends on your body weight, body composition and on how many muscles you want to gain. Thus, the consumption of each and every body builder differs from each other. And also, the ideal amount of protein that you should consume must be determined first. Normally, protein intake is about 1 to 1.5 grams per one pound of body weight. For a hardcore, they should have a bigger amount of protein intake per pound of their body weight.
Too much protein consumption can do great damage to your kidney so it is advised to take only the minimum amount that you need to aid in your bodybuilding training. You also have to drink lots of water to give additional protection for your kidney. Those who want to build muscles must take bigger an amount of protein than those who are just toning down.
- Have protein supplements
Some sources of protein are easier to metabolize than the others. These sources can allow the amino acids to repair the protein structures faster. These sources of proteins are essential in weight training programs. For most bodybuilders, protein supplements are also needed to support their muscle recovery after a hard workout.
- Know how often you need to have protein intake
When you are into body building, your protein intake must be taken in about three to four hours interval to ensure a continuous influx of protein which is essential in your muscle repair. Since you are under a muscle building program, you do workouts regularly; thus you need protein for constant muscle repair and regeneration in your body.
- Alternate low-calorie intake with high-calorie intake
How can this be done? Have the right amounts of carbohydrates. While under a muscle building training program, you need to increase your protein intake. Likewise, you decrease a little bit of your calorie intake. This can already result to fat loss and muscle gain.
But if you want better results, you may do the same procedure, and only you have to make some modification to this strategy. For 5 to 6 days a week, eat a low calorie, high protein diet while you do your workouts. Then for 1 to 2 days, you increase your calorie intake than what you can burn. This is what you call re-feed day. With this strategy, you lose more fats and you develop large muscles quickly.
Conclusion about Fat Loss and Muscle Gain
As you see, you can have fat loss and muscle gain at the same time because when you do workouts, you break down your fats in your body which results in the fat loss as well as with these workouts, you build more muscles. With some more rigid training programs, you can lose lots of fats and gain more muscles very quickly.