How to Lose Fat and Gain Muscle in 7 Steps

Building muscles while losing fat is doable and does not require fancy methodologies or expensive supplements. However, you have to understand that becoming lean requires giving your body less fuel than it burns… It requires discipline and consistency in order to achieve your fitness goals. To get started, here are effective ways to lose body fat and gain muscle simultaneously.

How To Lose Fat and Gain Muscle

Sleep some more

Sleep plays a significant role in fat loss and muscle building, as well as your overall health. It is important to get at least seven to eight hours of sleep a day for your body to function well. Getting adequate rest will help regulate your hormone levels, keeping you away from mindless eating and fatigue. You should also listen to your body at all times. It is okay to skip a workout when you are not feeling well, because what happens in the long run is more important.

Reduce carb intake during rest days

The word “diet” always gives the idea of deprivation, starvation, and fighting temptation. Anything that restricts you from doing certain things – particularly those you love – for a long time is bound to fail. If you want fat loss and muscle gain, you need to keep your insulin regulated during inactive days and times. Insulin is a key to muscle building, but it is a double-edged sword, so skip the carbs during inactive times and replace them with healthy fat and increased protein intake.

Vary your workouts to prevent plateau

Doing the same thing every day will cause you to hit a plateau. In addition, you will inevitably feel extremely bored over a period of weeks. Varying your workouts means constantly changing your routine. Plan your workouts ahead of time, and consider different activities that will constantly challenge your body. Of course, at EFM we take care of all that for you with our varied personalised training programs daily!

Lift heavier and do it often

Frequently lifting heavy weights is highly recommended for people whose goal is to build muscle. High-volume weight training will keep your heart rate elevated, so you are constantly burning calories. After each session, your muscle cells are taking advantage of stored carbs for recovery and your body burns calories throughout the day to feed muscle growth and repair – free fat burning!

Control your calorie intake

Not eating anything after a workout will not do your body any good. You also should not eat significantly more than you burn. If you are not eating a meal, then grab a healthy snack immediately after your session. Skipping your post-workout nutrition will make you extra hungry later in the day, making you consume more calories. Aim to get at least 25 grams of protein after a workout.

Do less cardio

Cardio workouts will burn calories, but it will not boost your resting metabolic rate the same way that muscle building does. The more muscles you have, the more calories you will burn naturally every day. Make sure to add weight lifting days into your fitness routine.

Load up with protein

Any active individual should consume one gram of protein for every pound of body weight. When you exercise, your body breaks down muscle tissues and it needs the right amount of protein to repair them. Grab a protein-rich snack within the 30-minute window after your workout. If you are always sore or fatigued, then it may mean that you are not eating enough protein. You can consider taking protein shake, Greek yogurt, chocolate drink, or any other high-protein snacks or beverages.