Can you build muscle and lose fat at the same time? Although this is a bit of a loaded question, there are some factors to take into consideration.
Gaining muscle requires a positive energy balance which is more calories consumed than burned. Losing weight requires a negative energy balance in which you need to burn more calories than consumed. So you can’t quite be in positive and negative energy balance at the same time. There is a fine line between the two concepts in which many things need to be in line for it to happen.
Let's get right into it. First you need a solid diet. You need to be eating foods that are high quality and the biggest bang for your buck. Protein is particularly important since it can further help with the maintenance of fat loss since lean body mass itself increases metabolism.There are two components to protein timing that makes a difference: one is the timing of protein eaten throughout the day and the other is the timing of protein around workouts.Let’s look at the first part of this which is frequently eating throughout the day.
First, your body is constantly building protein synthesis and breaking down protein throughout the day. But keep in mind that the body also doesn’t really store protein like it does carbohydrate and fat, therefore, eating protein frequently is important for long term maintenance of lean body mass.Most research has demonstrated that eating protein before and/or after a workout is effective for building and maintaining muscle mass. A typical recommendation is to consume 20 to 40 grams of carbohydrate for 20 grams of protein within one hour before or after a workout.
Training is the second part of the puzzle piece. Strength training is very important for you to build muscle and increase your metabolism. Training should be utilized by trying as hard as possible to put on muscle with a smart, safe training program using appropriately heavy weights. It doesn’t mean endless hours of cardio. Weight training is what helps you build your lean body mass and keep your metabolism revving. Those who are newer to strength training usually have an easier time adding muscle because of newby muscle gains! Building muscle is a little harder when you have been training for a while because your body is used to the stimulus.
The last and final piece is consistency. Yes, I can say this over and over again because it is that important. Remaining consistent out weighs everything else that you are doing. Far too often, people give up on training or diet before seeing the changes they desire. If you want to see the greatest changes in body composition over time, the most important thing you can do is be consistent. This means making sure you are continuing to challenge yourself in the gym and progressing the difficulty of your workouts, as well as keeping your nutrition dialed in.