Each person has different goals for their fitness routine. Some people want to lose weight, while others want to gain strength. Luckily, these goals agree with one another. Gain muscle while simultaneously losing fat with a combination of cardio, strength training, and dietary changes.
How to Build Muscle While Losing Fat
1. Add Protein
Protein is an essential building block of your muscles. You need it to grow tissue back after a heavy workout, and it can also help you feel full, allowing you to take in fewer additional calories that lead to fat. To maximize your muscle gain and fat loss, chose lean proteins like fish, poultry, and beans.
2. Cut Carbs
Don’t drop carbohydrates completely from your diet; they give you the energy you need to exercise and function on a daily basis. However, remove complex carbs, like in processed snacks, from your diet. Replace them with simple carbs from foods like whole grain and produce.
3. Try Strength Training
Adding weights to your workout regimen makes tiny tears in your muscles, which are then repaired with more tissue, causing them to grow over time. That muscle growth leads to a higher rate of caloric burn, which can also help you lose fat over time.
4. Integrate Intervals
When you train using cardio exercises, your body burns calories. However, sometimes those workouts actually lead to a loss of muscle rather than fat. Instead of choosing a steady cardio exercise like a run, opt for interval training workouts like HIIT (high-intensity interval training) or sprints followed by short periods of walking. This helps you preserve your muscles while burning fat.
5. Give Your Body a Rest
To grow, your muscles need time to recover. Even if you have the energy to work out on a daily basis, stick to three or four days a week so your muscle tissue can repair itself. On your off days, try a lighter activity like walking or yoga.
If you’re interested in integrating strength training and other positive changes into your fitness routine, Fit Code in Chicago, IL, can help. The gym provides a host of services aimed at helping you achieve your health goals, including personal training, group fitness classes, and even nutrition counseling. The skilled coaches help you learn strength training and other effective workouts in a safe and supportive environment with your specific goals in mind. To get started, sign up for a free strategy session online or call (708) 824-8415 to speak with a member of the team.