- Contrary to popular opinion, it is possible to lose fat and gain muscle at the same time.
- This is a process known as body recomposition or "recomping," Ben Carpenter, a qualified master personal trainer and strength and conditioning specialist, told Insider.
- To do so successfully, you need to resistance train and apply progressive overload, which means gradually increasing what you're lifting, either in reps or weights.
- Strength training results in increased calorie burn after the workout, celebrity personal trainer and transformation coach Ngo Okafor told Insider.
- It's also important to keep your protein up and not drop your calories too low, according to Emily Servante, certified personal trainer at Ultimate Performance Personal Training.
- Read more Working it Out here.
- Visit Insider's homepage for more stories.
Dear Rachel,
I'm not hugely overweight or unfit, but I'd really like to get in better shape: I want to lose fat and build muscle, but I'm confused as to whether I can do both at once. Should I focus on one goal first and then switch to the other? I'm eating a pretty balanced diet and have seemingly been consuming maintenance calories for a while, as my body and weight haven't changed. Training-wise, I like working out and do a bit of light weight training, classes like HIIT and pilates, and sometimes go for a run. What do I need to do to start seeing change in both areas at the same time?
— Ready but Confused
Dear Ready,
Having two different goals like yours can make knowing how to train and adjust your diet confusing.
There's a lot of conflicting advice out there around this topic, but you'll be pleased to know I've spoken to three experts in the area to find out the truth.
And it's good news: You can build muscle and burn fat at the same time.
Strive for fat loss, not weight loss
People often talk about wanting to lose weight, but in the majority of cases that's not really what they mean. They usually just want to lose fat.
If you lose weight, you're losing both fat and muscle, so although your body may get smaller, your shape won't really change. This means you won't reveal the athletic, "toned" physique most people desire.
That, my friend, comes from having muscle definition, and it's why you don't want to chase weight loss, but rather shift your goal to be about fat loss.
The challenge is losing fat whilst holding on to — or even building — muscle (a challenge I previously took on).
The general rule is that losing fat requires a calorie deficit and building muscle requires a calorie surplus, which would make it seem like these two goals are incompatible. But that's not necessarily the case.
You can build muscle and lose fat simultaneously
"Although many people claim that you cannot do it, it is indeed possible to build muscle and lose body fat simultaneously. This process is often referred to as 'recomping,'" Ben Carpenter, a qualified master personal trainer and strength and conditioning specialist, told Insider.
"Part of the confusion is that people understand you need a surplus of calories to gain weight and a calorie deficit to lose weight, so these two concepts sound completely opposing. However, this refers to total body weight as one. You can lose body fat and gain lean body mass at the same time."
Carpenter cites a study that saw men eating in a 40% energy deficit for four weeks while resistance training, doing HIIT, and consuming a high protein diet, and they were able to increase their lean body mass.
A second study to support the "recomping" process saw women simultaneously losing fat and building muscle by resistance training and eating a high protein diet (we'll come back to the importance of these things.)
So yes, it's doable.
Eat plenty of protein
Knowing how much to eat depends on your current body fat levels. If, like you suggest, you don't have much fat to lose, Carpenter suggests continuing to consume around maintenance calories.
If you have a larger amount of fat to lose, going into a slight calorie deficit might help you achieve your goals — the important word here being "slight."
If you drop your calories too low, it'll be a lot harder to hold on to your muscle, let alone build it.
"You're likely to lose muscle tissue, feel run down, and potentially fall off the bandwagon," Emily Servante, certified personal trainer at Ultimate Performance Personal Training, told Insider.
As the aforementioned studies suggest, eating enough protein is essential for body recomposition.
"This is key for retaining and building lean muscle, which we want to fuel when dieting (rather than fat)," Servante said.
"More lean tissue also prevents negative adaptations, such as lowered metabolism."
There's no single clear-cut figure for exactly how much protein you should eat, but Carpenter recommends 1.6g/kg of bodyweight per day as "a good protein target for maximizing resistance training adaptations (a fancy term for increasing muscle mass)," a suggestion which is supported by research.
How much of the other macronutrients (fat and carbs) you eat is less important, but make sure you consume enough of each for your all-around health and energy.
"Prioritize whole, unprocessed single-ingredient foods, including lots of green vegetables and fiber, which improve satiety and cravings," Servante said.
Stimulate muscle growth by resistance training with progressive overload
It's awesome to hear you're already active, but it sounds like you'd benefit from incorporating more heavy weights.
Resistance training is key for recomping.
According to Servante, training hard with heavy weights will help you to gain — and if you're in a calorie deficit, retain — muscle.
Strength training alone isn't enough, though — you need to make sure you're applying a concept called progressive overload.
This means gradually increasing what you're lifting, either in reps or weights, and is something that has really worked for me — not only in terms of changing my physique, but also in keeping me motivated to train.
"Focus on improving in the gym, such as increasing the weight you lift or increasing the number of reps you can perform with the same weight," Carpenter said.
"One reason why resistance training programmes might not deliver expected results is the lack of progressive overload.
"Your body adapts to stimulus, so it makes sense to give it something to adapt to rather than performing the same number of reps on the same exercises with the same weights."
If you're new to weights, you'll see results quickly
If you're new to serious resistance training, lucky you: You get to enjoy what's known as "newbie gains."
This is the rapid muscle growth that occurs when someone starts lifting weights for the first time.
"You will increase muscle tissue purely through neurological adaptations to this new stimulus," Servante said. "The more advanced you are, the harder you need to train to gain muscle."
A post shared by Ben Carpenter (@bdccarpenter)
Similarly, Carpenter said that those who are starting with a higher body fat percentage and are new to training will be able to make quicker progress.
"If someone is highly trained and very lean already it is much more difficult," he said.
Cut down on the cardio
You may be wondering when I'm going to tell you to hit the treadmill, but the truth is you don't have to do lots of steady state cardio, like jogging or cycling at a consistent pace, to reach your goals. (Of course, there are lots of other benefits of cardiovascular activity, though.)
In fact, if you're in a calorie deficit, Servante says that doing lots of cardio will make you more likely to lose lean tissue.
Instead, she recommends keeping active by walking, rather than running or doing HIIT classes.
"Firstly, we know that fat is used as a fuel source in low intensity exercise like walking," Servante said.
"Secondly, running and strenuous cardio place stress on the body, which interferes with recovery, can cause water retention and, anecdotally, increases appetite. So running isn't necessarily bad, but it's probably not the best option for your physique goals."
Start out by trying to hit 10,000 steps a day and see how you get on.
Strength training can be high intensity, too
All of that is not to say there won't be benefits to getting a sweat on, too — in fact, getting your heart rate up in the right way could help you get lean while building muscle.
It's for this reason that celebrity personal trainer and transformation coach Ngo Okafor recommends following a program which combines high intensity strength training circuits, using light weights and high repetitions, with cardio bursts mixed in.
"The idea behind this program is that, although while lifting weights or strength training (which builds muscle), your heart rate is not as elevated as it would be if you were doing cardiovascular activity," he told Insider.
"However, the process of breaking down muscle and rebuilding them continues long after the activity ends. Strength training actually burns calories for several hours after the workout had ended."
Cardio, on the other hand, may blast calories while you're doing it, but this burn "slows down immensely when the cardiovascular activity ends," he said.
"Combining cardio and strength training elevates the heart rate and keeps it elevated throughout the workout, thereby causing a higher calorie burn during the workout.
"Due to the fact that strength training builds muscle and the body requires energy to rebuild muscle, the calorie burn will continue for several hours after the workout has been completed."
An example of a lower body workout that would fit Okafor's training style? Srength movements like squats and deadlifts (at a weight where you can perform 20 reps), along with cardio bursts like 60 seconds of high knees.
Break up with the scale
With a goal like body recomposition, it's important to be patient and measure your progress in ways other that the scale, because you're not just trying to lose weight.
"Progress may feel slow because unlike a dedicated weight loss or weight gain phase, you won't be able to rely on the scales to help monitor progress," Carpenter said.
"You may train for a month and see no change in actual scale weight."
Measuring body composition without expensive equipment is challenging, but a couple of options are keeping waist measurements or using a tight-fitting pair of jeans to see if they start to feel tighter in some places as you gain muscle and looser in others as you lose fat.
"Understand that the scales won't be able to tell you much about your progress and other ways to measure body composition may be valuable, if you are the kind of person who enjoys tracking progress like that," Carpenter said.
Know that you won't achieve your goals overnight
Changing your body composition is a long journey and you need to be prepared for this to take some time.
Fat loss doesn't happen overnight, and muscle gain typically takes even longer. Don't rush it.
"Unlike weight loss that can be very rapid (demonstrated with the prevalence of hardcore crash diets), building muscle is a notoriously slow process and therefore recomping is no different," according to Carpenter.
A post shared by Rachel Hosie (@rachel_hosie)
Instead of waiting for aesthetic results to keep yourself motivated, set yourself training goals to work towards, like deadlifting 1.5 times your body weight or doing an unassisted pull-up.
"Implementing some performance-based gym goals may be good for a motivational perspective as physique changes are likely going to be slower changes that are harder to monitor," Carpenter added.
Essentially, there are many ways to get strong and lean, but resistance training, protein, and patience are key.
It's doable — and you can do it.
Wishing you well,
Rachel
As a senior lifestyle reporter at Insider and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is fully immersed in the wellness scene and is here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or are unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.
Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.
Have a question? Ask Rachel at workingitout@insider.com or fill out this anonymous form. All questions will be published anonymously.
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Body Recomposition is an approach to weight loss that emphasizes the importance of not only losing fat but gaining muscle at the same time.
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