What I focus on with my clients is REVERSING this natural aging process. So as you lose muscle, you burn less calories at rest, so if you eat the same way you always have, you eventually gain more body fat. This is so important to know because lean mass is more metabolically active, meaning it burns more calories at rest than fat mass. Females can lose about a half a pound and males a full pound of lean muscle mass every year. The thing is, you might see it work for a few people to add more cardio and restrict their calories, but those people probably had a different circumstance or history with dieting and exercise.Īnd, more than likely, their results would be temporary… Because here’s the big secret: This is what I see so many women (and men) do wrong. Long story short, you burn less calories at rest, so you gain weight easier. This means if you go back to your “normal” eating (junk or snacks) you would likely gain MORE fat because your body has less lean/metabolically active tissue. The less muscle you have, the less metabolically active tissue you have. This is why the scale isn’t always a great measure of what’s really going on. But more than likely you are reducing your muscle through weight loss, unless you eat enough protein (which most people don’t). What this actually does is reduce muscle (and fat). Most people think this will help you reverse the scale and drop fat. So when we feel “bigger” what does the typical person do? Reduce calories, cut out carbs, and do more cardio in effort to lose the weight, right? This is actually directly related to losing muscle. Have you ever wondered why the scale seems to creep up, or your clothes get tighter, little by little, year after year? Now let’s shift gears to shed fat… How to Lose Fat (While Building Muscle) To get an idea of what this would look like, sign up for my 5 day clean eating challenge and I’ll give you 5 days of meals that would help you meet this goal. Choose high-quality, natural/whole foods vs packaged, refined carbs, or sugar. If you aren’t seeing fat loss while building muscle, it’s likely due to your food choice. More on macro breakdown to lose fat and build muscle for females below. This will not only help you build muscle you’ve worked so hard for in the gym, but also keep your fat loss moving in the right direction. You need to consume both carbs and protein within an hour or two after your workout. The key here is to have carbohydrates and protein timed around your workouts. You can’t build muscle without proper nutrition. Now, I know you want to ensure all that time spent in the gym is worth it. The macros you’d need to consume to gain muscle Push yourself past your perceived limits. If you can do more than 8-10 reps of a movement, you aren’t lifting heavy enough to build muscle and it would take you a looooong time to see a big change. Here’s a tip: Most people make the mistake of lighter weights (5-15 lbs). They will guide you and give you feedback to keep good form (very important) and ensure you get the most out of your time spent in the gym. If you are a gym-newbie, the best thing to do to gain some confidence is to work with a trainer at first. Compound movements such as: Deadlift, squats, row, bench press, pull-ups, push-ups, overhead press, and lunges are great ways to build muscle. Let’s start with muscle… How to build muscleįirst of all, to see results with building muscle with macros, you must do strength training (lifting heavy weights). The key to doing this is in the way you workout while hitting your proper macros. This is what is known as body recomposition. You can absolutely build muscle while losing fat simultaneously. SEND ME THE CHECKLIST As an Amazon Associate I earn from qualifying purchases Can a woman gain muscle and lose fat at the same time?
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