There is a saying which says “Jack of all trades, master of none”.
This is exactly what I mean as you know building muscle and losing fats are 2 different goals let me explain you in a bit.
We all require certain about of food which is calories to maintain your weight which is called maintenance calories.
If we eat more than our maintenance calories, we will gain weight & if we eat less than your maintenance calories, we will lose weight this is how your body works now let get in to specifics.
There would be some cases where you can lose weight and build muscles and this can only apply to
- Some 1 who is need to weight training
- A person who is taking steroids
How to Build Muscles
Building muscle require calories surplus and Workout.
We need both of them proper nutrition & workout.
If we have both in place we will grow muscles, Its like growing a tree everything has to be in perfect condition like watering the plan. If you add to much water it wont grow and vice versa
Some tips you can use to build muscles
- Eat enough calories
As mention above you need to eat above you maintenance calories to gain weight.Most people who struggle to gain weight misunderstand the most basic principle – ‘the body will only grow if you provide it with sufficient high quality calories each day’. In other words, you need to consume more calories than you burn each day!
Aim to consume at least 20 calories per pound of bodyweight you weigh to gain muscle mass.
- Follow a proper nutrition program
Don’t go all high carbs or choose junk food because you want to eat more. choose quality of food and stick with natural foods.
Avoid junk foods like pastries,donuts
- Follow a workout plan
Choosing the right muscle building exercises can make the difference between endless frustration and achieving the physique of your dreams. Build your routine around basic compound exercises such as squats, deadlifts, bench presses, lat pull downs (or chins) and shoulder presses. Performed correctly, these core exercises will stimulate muscle growth and strength like no others, due to the stress they place on your muscles, and the nervous and hormonal responses they produce.
- Don’t forget to take rest
Try and make sure you get at least 7-8 hours of sleep each night.
So, if you want to get results from your nutrition and exercise programme, you need sleep. If you aren’t sleeping 7-8 hours, go to bed earlier or see a doctor. Have a massage or sit in the spa after your workout. Do anything to help you relax.
As you know muscle grows when you sleep and not in the gym
- Be consistent with all the above points
Same thing with muscle you need proper amount of workout and proper nutrition
How to Lose Fat
Losing fat is easy you just need to eat below your maintenance calories.
You can do this by 3 ways
- Diet: Eating Fewer Calories
So if you maintain your current weight eating 2500 calories per day (which is just a random example), eating 2000 calories per day would put you into a 500 calorie deficit (which is just a random example deficit) and cause weight loss to happen
- Exercise: Burning More Calories Through Cardio And/Or Metabolic Training
So using this same example, if you eat 2500 calories per day but then burn an additional 500 calories through exercise such as cardio (e.g. steady state or HIIT) or metabolic training (which is essentially turning more strength-focused weight training into a form of high intensity cardio), that same 500 calorie deficit would exist and you would lose weight.
- Diet + Exercise: A Combination Of Both
Again using this same example, if you eat 250 fewer calories and burn 250 more calories, this same 500 calorie deficit would exist yet again, thus causing weight loss to occur.
Quick Tips on Losing Fat
- Create a diet plan and eat below calorie deficit
- Perform Strength training 3 times a week
- eat enough protein
- Focus on quality sleep
Patience as the progress will come but slow
What should I eat to lose fat?
This is is less important than the total amount of calories you eat. Again, the most important thing to lose fat is to create a caloric deficit. That implies that you can eat whatever you want, as long as you reach a caloric deficit.
However, you’ll get better results if you focus not just on the quantity of calories, but also quality. Eating more protein for example helps you lose fat by keeping you full longer and increasing the amount of calories you burn.
Meanwhile green vegetables like broccoli are high in fiber but almost zero in calories. Which means you can eat your stomach full of them while barely getting any calories in. This helps avoiding hungry while creating a caloric deficit.
So focus on eating lots of protein (meat, chicken, fish), vegetables (brocolli, spinach, salad) and then moderate amounts of carbs and fats.
How much fat can I lose in one month?
You can easily lose 4lb in a month by eating 500kcal/day less. You will usually not lose pure fat when you lose weight. However the total weight loss will probably be higher when you first start dieting, as there will be some water loss. 10lb of weight loss within the first weeks is possible.
Its easy to say but hard to follow as we have so much going in life so many different changes
Hard to follow the diet but in my free ebook I have mention easy tips on how you can do it the link is below
What’s the best diet for fat loss?
The best diet is the one you stick to. Whatever diet you choose, if you can’t stick to it long-term, then the risk to regain the fat you lost is high.
Any diet will make you lose fat if it creates a caloric deficit. That part is easy. The hard part is how to keep the fat off in the long run. Many people regain the fat they lost because they chose a diet they can’t stick to long-term.
When losing fat just use a diet which you can follow for a long time which is sustainable.
I recommend choose one goal and stick with it for example you want to lose weight then make a goal to lose weight for 3 months and then you can build muscles.
Follow a plan and stick with the plan be consistent.