It might seem a bit conflicting to be able to lose weight and gain muscle simultaneously, as your body needs to be in a caloric deficit in order to lose fat, and to be in a caloric surplus in order to gain muscle.
The common approach of toning your body and to grow bigger muscles is to do "bulking and cutting", which means you first put on a lot of weight, both muscle and fat, followed by a cutting phase when you go for a daily calorie deficit to cut down your weight.
There is another approach to achieve this, which is referred to as body recompositioning. Body recompositioning refers to the process of changing your ratio of fat mass to lean mass, which means to lose body fat and gain muscle mass simultaneously. With body recompositioning you don’t have to go through these phases, and here is a few tips on how you can lose weight and gain muscle simultaneously:
In order to lose fat you have to stay in a slight calorie deficit. This means you have to eat less calories than you burn. You can start by calculating how much calories you eat on a daily basis, and then plan your diet according to your maintenance calories to create a slight caloric deficit. It is also recommended to pay attention to your protein intake. An adequate protein intake will, besides maximizing your resistance-training adaptations, also keep you fuller for longer and can prevent muscle loss when being in a slight caloric deficit.
With that said, a general recommendation of protein intake is 1.6-2 grams per kilogram/bodyweight, which can support your weight management/loss as well as support muscle growth. To enhance your fat loss, besides looking over your calories and protein intake, is to implement resistance exercise, or a combination of cardiovascular exercise and resistance exercise in your regime.
The key factor for muscle growth and body recompositioning is resistance training, especially when applying a concept called progressive overload. A progressive overload means that you will gradually increase what you are lifting in the gym, either in weights or repetitions. As our bodies respond to stimulus, we need to challenge our muscles over time so that they can adapt and grow bigger.
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