Can You Lose Fat While Gaining Muscle?

Information overload!

Have you ever felt that there was an information overload when it comes to fat loss and muscle gain? Wherever you look, there is a new advice, type of trend or training that everyone swears is the reason why they “have abdominals.”

Let me present myself and tell you why I am qualified to share this information with you. My name is Baraa El Sabbagh, and I am a dietitian, sports nutritionist and personal trainer in Dubai. I also have a podcast called B for a better health where I speak with experts in the field of nutrition and physical aptitude to burst myths and discover the facts.

The thin fat and muscle

A common question that each coach or instructor will hear over the years: can I lose fat and gain muscle at the same time? Well, the short answer is yes. But if you want to find why it works for your friend, but not you or that you lost fat for a while, but then stagnated, keep reading.

Lose fat and win muscle at the same time you will have to trust Both Nutrition and exercise. You can’t have one without the other. It is like peanut butter and jelly, Tom and Jerry, Batman and Robin, or a hamburger and fried potatoes. From seriously, the combination of nutrition and exercise cannot be emphasized enough, here is why:

The lunge are your friends

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What happens when you focus on the diet and ignore the exercise? You will lose the lean mass. The lean mass are the muscles that are burning calories for you All day, every day. They help with aging with grace, fighting against diseases, strengthening the bones, wearing toned and fighting obesity. So you don’t want to lose the lean massIt is the reason behind long -term health!

Exercise makes you stronger and capable of healing if God does not want you to ever be sworn. Having a lean mass improves our ability to heal falls. In fact, it even prevents us from falling and hurting because the strongest bones mean more stabilized joints.

You can’t overcome a bad diet

What happens when you focus on exercise and ignore nutrition? Do you remember that saying: “You can’t overcome a bad diet”? Here are some reasons why you can’t:

• Number 1: It is much more important to take more calories than you burn. For example, a Big Mac meal with Coca -Cola would be approximately 990 calories. To burn that, I would need an intense cycle for 110 minutes. But guess what? After a meal like that, you are likely to win it for a light walk, even if it is the next day. When it comes to junk food, you can easily overcome the amount of calories that your body needs per day and your body would not be in the right state to burn anything from it.
• Reason number 2 Why you cannot lose weight, even if exercising daily it is because your metabolism is slowing every year. It is not allowing your body to develop muscle correctly if you are not giving you the correct amount of protein, carbohydrates and fats. That is why some people eat the same things they did when they were younger, but they are increasing weight now that they are aging. Nothing changed except today that your body needs more FTAs ​​and food that they are giving it.
• Number 3: last, but not least, if you are not eating well, you can train well. When your diet includes too much sugar, trans fats and carbohydrates, its gym performance gained excellent. Your body needs the right nutrients to recover, feel good and progress week by week. After a night of fried foods and alcohol, our bodies cannot decompose or metabolize the energy consumed. You will feel inflamed and swollen, which will probably make you cancel everything you have that day, including the gym.

Beginners will progress faster

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Every time he is starting on his physical conditioning trip, it will be quite easy to gain muscle and lose fat simultaneously. His body is burning more calories, they are eating a little less and the muscles are being stimulated for the first time. And while nutrition is in point and muscles are obtaining sufficient proteins, both objectives will be achieved. At some point, however, the trip will become more difficult and will have to make a decision: continue losing fat or make the muscle the priority?

Divide into phases

Why do you have to choose, questions? Because 3-6 months in exercising and eating well, your body will need energy to gain muscle. But if you are bary more calories, then you will be organizing the process of fat loss. On the other hand, suppose that weight loss was chosen for the first phase. It should reduce your calories, exercise continuous and get enough protein. In this way, he will lose muscle mass, but he necessarily won anyone.

Weight loss phase

Here are other ways in which you can help your body lose fat:

• Strengthen and increase your training of Cardio and Hiit.
• Sleep more. We underestimate the importance of a good night.
• Cort trans fats, sugary drinks and soft drinks. Drink water, green tea or black coffee!
• Include more fiber in your diet, such as vegetables and fruits.
• Try to reduce refined carbohydrates such as sugar found in many packaged products.

Muscle gain phase

If you choose to prioritize muscle gain, you must comply with your calories or perhaps look for a slight surplus. This process will feel very rewarding because you are focusing on pushing your training to the fullest. His nutrition makes him gym feels good, his new muscles can lift heavier and their resistance is improving. That is progress! And he will feel great.

Some other tactics that you can use the muscle gain phase are:

• Have a healthy breakfast and Heary every day.
• Grant in strength training from 3 to 5 times per week.
• Eat a healthy snack every 3 hours so that it is not hungry and eaten in excess when it comes to meals.
• Have protein with each meal.
• Have vegetables with each meal.
• Have a healthy fat intake.
• Save your carbohydrates for before and after training.
• Make sure you are always drinking water.
• Finally, try to have much more comprehensive foods than packaged foods.

Whicever Phase to choose, nutrition will obviously play a role. If you have trouble achieving your goals, it may be a good idea to work with a nutritionist and a personal coach to solve problems and create a personalized plan for you. A sports nutritionist will also take into account his hormones, gender, age and body composition. If you are doing an online consultation, a nutritionist will ask about your lifestyle, what you like to eat, what you do on weekends, just to provide you with a more personal plan to work for you and make sure you are making muscle for fat loss. OBJECTIVES, WHETER AUTHER.

Why is it important to customize this process instead of just looking for a food plan on Google? Because each body is different and so many factors will come into play. Someone who is higher and with a higher metabolism will need more calories than you, so if you start increasing your energy intake to match that random food plan, it will increase weight.

Now that you have all the facts, you can make the best decision that adapts to you and your lifestyle. But always remember: your happiness and health are more important than your body seems. Make sure your objectives are realistic for you and enjoy the process.

Do you need help? I am your girl

If you are looking for a program that can change your life in 8 short weeks, this is the one for you. I launched a full -custom nutrition and exercise program that you can find on my website. It is designed to obtain those objectives with which you have dreamed with legs, and the best part is that I train you through them. Around the next 2 months, we connect each week so that it can guide it through the process. You send me your photos and your updates and review your goals one by one. Look at the details and I can’t wait to meet you and start!

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