Musclf, don't be afraid to push protein consumption. Here are a few quick tips to help you increase your sleep quality:. You have to find a fitness center or a medical center near you that provides these services.

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How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)

Lean muscle, lower body fat -

You can lose body fat and gain lean body mass at the same time. A second study found that women who did resistance training and ate a high-protein diet simultaneously lost fat and built muscle. We'll come back to the importance of these things. Knowing how much to eat depends on your body-fat levels.

If you don't have much fat to lose, Carpenter suggests continuing maintenance-calorie consumption. If you have more 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. There's no clear-cut figure for exactly how much protein you should eat, but Carpenter recommended 1. That suggestion is supported by research.

How much protein do you need? This is an ongoing argument, some people claim that you can only "absorb" a certain amount at a time, others refute this. What gives? Well, part of this argument is spurred because the word "absorbed" is not the same as what your body can use exclusively for muscle building purposes.

People are conflating two different terms and then getting confused. Here are two studies comparing high and low protein intakes, both showing greater body composition changes with a higher dose of protein first image is a study on females, second is on males. Yes, you can lose fat and gain fat-free mass simultaneously.

Note: when comparing two doses of protein you can't draw conclusions on the "best" dose, simply that the higher dose outperformed the lower dose. Perhaps an intermediate dose would have been sufficient.

To summarise, the third image gives an overview to protein research, showing how much you should aim for if your goal is optimal body composition change. Any questions? keto ketogenic lowcarb cleaneating eatclean lowcarbohydrate atkins lchf myfitnesspal creatine protein ifbb npc wbff bodybuilding neat iifym flexibledieting cleaneating eatclean protein caloriedeficit calorie calories caloriecomparison caloriecounting intermittentfasting weightwatchers slimmingworld.

A post shared by Ben Carpenter bdccarpenter on Feb 27, at am PST Feb 27, at am PST. How much of the other macronutrients fat and carbs you eat is less important, but make sure you eat enough of each for your all-around health and energy.

It's awesome to hear you're already active, but it sounds like you'd benefit from incorporating more heavy weights. Servante said that training hard with heavy weights would 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 weight. It's something that has really worked for me, in terms of not only changing my physique but keeping me motivated to train.

You can achieve a lot through being persistent. But you can achieve a lot more through being consistent. If you're new to serious resistance training, lucky you: You'll 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. A post shared by Ben Carpenter bdccarpenter Dec 18, at am PST. Similarly, Carpenter said, those who have a higher body-fat percentage and are new to training might be able to make quicker progress.

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. In fact, if you're in a calorie deficit, doing lots of cardio will make you more likely to lose lean tissue, Servante said.

So running isn't necessarily bad, but it's probably not the best option for your physique goals. All that is not to say there won't be benefits to getting a sweat on. In fact, getting your heart rate up in the right way could help you get lean while building muscle. That's why Ngo Okafor , a celebrity personal trainer and transformation coach, recommends following a program combining high-intensity strength-training circuits using light weights and high repetitions with cardio bursts mixed in.

He told Insider that while lifting weights or strength training builds muscle, "your heart rate is not as elevated as it would be if you were doing cardiovascular activity. 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 added.

An example of a lower-body workout that would fit Okafor's training style? Strength movements like squats and deadlifts at a weight where you can perform 20 reps along with cardio bursts like 60 seconds of high knees. With a goal like body recomposition, it's important to be patient and measure your progress in ways other than the scale, because you're not just trying to lose 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 whether they start to feel tighter in some places as you gain muscle and looser in others as you lose fat.

Changing your body composition is a long journey, and you need to be prepared for this to take some time. Instead of waiting for aesthetic results to keep yourself motivated, set training goals to work toward, like deadlifting 1. Pushing the limits of your strength requires your body to adapt, so this is one of the most important tips to gain lean muscle.

For women, a common reason they are not gaining muscle and losing fat is that the weights they're using are too light for the body to need to change. Men, on the other hand, will sometimes attempt lifting weights that are too heavy, and end up injured before they can get any results.

These examples are generalisations though, and either could happen to anyone. To build muscle and strength, we must challenge ourselves by progressively increasing the weight we lift.

For each exercise, find a weight where you can do sets of reps in perfect form. If you're easily hitting the last few reps of the last set, then it's time to increase the weight!

Starting your workout on the isolated weights machines that line the gym floor will hinder your results, as they only work one muscle group at a time. The best way to lose fat but keep muscle is to focus on the large, total-body movements first.

These are also known as compound exercises, as they target several joints at once. Compound exercises include squats, deadlifts, lunges, pull-ups and pushups, and not only are they the most efficient way to build muscle and lose body fat, but they are great for building core strength too.

Instead of seated leg curls and extensions, start with total-body lifts and finish off your workout with the smaller, isolated exercises to target any weaker areas such as your biceps, triceps and abs.

When it comes to cardio, interval training is the best way to lose fat but keep muscle. Interval training will not only help you get fitter and faster, but it will also spike your metabolism.

Sprints can be brutal, but they're so quick and effective that once or twice a week is enough to get great results. Sprints can be done running or cycling outdoors, or on a cross-trainer, treadmill or stationary bike inside. Once you've warmed up, sprint all out for 30 seconds, rest and recover at a very slow pace for 60 seconds, then repeat for minutes.

After a few weeks doing the same exercises with the same reps and sets, our bodies will have adapted to the challenge. If we don't change things up every weeks, our progress will plateau , and we'll probably lose motivation too!

We need to continually surprise our bodies and our minds with new challenges because this is the best way to lose fat but keep muscle. A new program every month keeps things fresh and exciting as well, so we're more likely to feel motivated to continue training for the long term.

Branch Chain Amino Acids BCAA helps us build lean muscle by supporting muscle growth, recovery and repair. BCAA's are particularly useful if you're in a calorie deficit and need a sustained energy source to fuel your training, as these supplements are also a healthy and natural way to boost energy production and reduce fatigue and muscle soreness.

Staying hydrated by drinking water regularly throughout the day will help you feel and perform at your best, but if you want to maintain the muscle you have, build more lean muscle, or just have an easier time shedding body fat, a natural, plant-based BCAA supplement will get you there.

As with any supplement - always check the ingredients for chemical nasties, animal-derived ingredients, fillers and artificial sweeteners. Starving is out, and thriving is in!

It may seem counterintuitive, as it goes against what the media has been telling us for far too long… but if you give your body enough energy, with a balance of carbs, fats and protein - you'll end up leaner, healthier and stronger in the long term.

This is because adequate nutrition balances our hormones and lowers our stress, convincing our bodies that we are not in danger, and there's no need to hold on to extra fat stores.

To gain muscle and lose fat, we must eat enough. As an example, most women require an average of extra calories per day on top of their maintenance calories to provide their bodies with the building blocks to create lean muscle mass. Continue training and see how you feel - it all comes down to trial and error.

If you're always tired, feeling drained, and you're no longer hitting PBs in the gym - you need to increase your calories remember - healthy calories though! Not junk calories. Getting stronger and leaner is all about increasing your Basal Metabolic Rate , so the goal is to continue increasing calories over time.

This is especially important if you're coming from a background of strict dieting and low-calorie intake. We're all different, so listen to your body. Did you know that stress can slow down your metabolism, prevent fat loss and inhibit muscle gains?

The hormones involved with chronically high levels of stress can also cause us to put on extra fat , hold more fluid, and even lose some of the muscle mass we have. Whether you find your bliss through meditation, yoga, cognitive behavioural therapy, dance, journaling, art, or something else entirely… make it a bigger part of your life.

Despite being one of the less common tips to gain lean muscle and lose fat, stress management is one of the most important and effective things you can do to support your fitness journey. It's also essential to take scheduled rest days, as well as extra rest days whenever you need them.

On rest days - relax… and if you really want to recover well and get back to training feeling strong, keep your food intake the same as any other day. If you want to take your fitness progress to the next level, never compromise on your sleep.

Not only does sleep deprivation have a negative impact on your exercise performance, but it also makes it more difficult for your body to efficiently repair and recover after a workout. Sleeping well is crucial to our immune-health, mental cognition, exercise recovery, and even our insulin sensitivity.

If learning how to build muscle and lose fat is a top priority for you, then sleep needs to be a priority too. Now that you know how to build muscle and lose fat, the next step is to keep your mindset in check.

These tips to gain lean muscle and lose fat are sustainable and healthy habits that will serve you over the long term.

Sustainable results take time and progress is never linear - so enjoy your unique journey! For a lean, strong physique that's easy to maintain in the long term, it's important to focus on making lifestyle changes, rather than looking for a quick fix.

While drastic changes to our body composition can take some time, the strength and performance gains will come much faster. Remember that fat loss does not necessarily mean weight loss, so don't reply on the scales to measure your progress.

Instead, track your improvements in performance, changes in the way your clothes fit, and most importantly - how you feel. Does not apply to bundles and subscriptions. Unfortunately bundles and subscription products can't be purchased in the same order.

SHOP Lower body fat. uilding muscle Leah losing body fat go hand Peppermint oil uses hand. You green coffee extract capsules think you just muecle to lower your body fat without gaining muscle… but did musclee know that even a small increase in muscle mass will boost your metabolism? These tips to gain lean muscle will have you burning more calories at rest, which enables easier fat loss! Whether you're doing sets of 6 reps or sets of 12 reps, the weights must be heavy enough that you couldn't possibly do more than one extra rep in each set.