This is a question I get asked a lot “Can I Lose Weight and Build Muscle at the Same Time?” There are actually two issues with this which I always like to tackle first and explain.
- In order to lose weight we must be at a calorie deficit
- In order for our muscles to grow we need enough fuel
See how this can get real sticky real quick😵
But here’s the real you can lose weight and build muscle if you are eating the right foods.
Let’s Do Part One: Weight Loss
We know we need to consume fewer calories than we burn. Sounds simple, but here’s the deal when your body needs more calories than the amount you’re eating you’re in a calorie deficit. If your body doesn’t have enough calories to go around it’ll start breaking down parts of itself for energy requirements whether it’s fat or muscle it’s going to get the energy from some place!
The hope is that your body will take it from fat stores depending on how you are training it will also break down muscle. 😩
This is why I always tell my clients who care what the scale says the goal instead is lose fat while also keeping muscle or even building more muscle which is ideal.
When your body fat is low guess what happens? It’s the home of six pack abs and killer triceps.
Say for example 1 pound is 3500 calories. If you want to lose 1 pound of fat in a week which is a great goal you would need to either burn 500 or eat about 500 less calories a day.
Which one do you think is easier? Let’s put it into an easy analogy 500 calories is the same as a big old mountain dew and guess how long it takes to burn that running 5 miles.
Yeah that’s why when it comes down to caloric deficit it really just comes down to diet.
It’s much easier to eat 500 less than it is to burn 500. That’s why I always say my number one weight loss rule is eat real food because it all comes down to diet.
What is real food you ask? Food that grows in the ground. Meat, fish, eggs, vegetables, fruits, and nuts these are all great examples of real food.
Part Two: How To Gain Muscle
There’s three things you must do lift heavy weights, eat a clean diet and rest.
So when I say lift heavy things, I mean you need to cause a tear and a breakdown in your muscles so that it can be rebuilt and become stronger than it was before and then you rinse and repeat rinse and repeat. I love having a set of dumbbells at home to do just that and can be done anywhere including in your living room between commercials. I recommend this set with 2, 3 and 5 Ib dumbbells for different exercises.
If you want to get started with your dumbbells try this workout with me. It is a combination of resistance cardio and core. You are going to use a set of dumbbells and exercises will be 45 seconds of work and 15 seconds of rest. You will do 8 exercises for your lower body and 8 exercises for your core then 8 exercises for your upper body.
As far as diet goes it’s all about eating clean foods. In the right amount of calories
Protein here is your main friend. This is the main macro nutrient that will rebuild your muscle
The last factor is rest. If you’re not getting your 7 to 8 hours of rest. You’re doing your body a disservice.
So let me explain to you when you eat food for example you have a meatball sub, some french fries, and a soda your body has three options
- Use it for a fuel
- Rebuild for muscle
- Store it for fat
If you’re over eating usually your body just stores everything as fat.
Now say you’re working out like a mad woman and you’re not eating enough. Your body still going to need the fuel right? So if it’s not getting it from food and there’s not enough fat on your body it is going to start to break down your muscle.
So here are my three main point
- Sustain a calorie deficit
- Strength train
- Make protein your friend – Not sure what you need or how much I got your back ladies read more about that here.
And that’s it that’s how you lose weight and build muscle at the same time.
– Yvette Salva –