Most of us weight watchers often have only one goal in our minds . We either aim at losing fat or we aim at gaining muscle mass. But, what if you really want to trim down and get stronger at the same time? Is this really possible or just a dream you may wonder. Here is all that you need to know about, How to lose weight and gain muscles fast. So you lose body fat & gain muscle simultaneously, at the same time.This can be really tricky as accomplishing both can be conflicting goals but at the same time doable. It is like everyone wants it but it’s only likely to happen under certain circumstances.
It’s a known fact that, more the amount of fat , greater is the ability to gain muscle and lose fat at the same time. Physiologically speaking, losing fat is a catabolic process. During this, the biochemical molecules are broken down to gain energy. While gaining muscle is an anabolic process. During this, the biochemical molecules build protein molecules to gain muscle.
We all know that our body can’t turn fat into muscle or muscle into fat. But if you are into losing weight in the right manner, your body can use the stored fat energy to actually fuel the muscle building process .
How to lose weight and gain muscles fast ? It depends on your total calorie intake . The key is that, even though a calorific deficit is needed to lose fat, a caloric excess is not necessarily required to build muscle. Hence, these stored fats calories are available for the body to use as fuel for the muscle building process.
How to lose weight and gain muscles fast at the same time?
Here are few tips on How to lose weight and gain muscles fast ? these tips will help you break the tricky code.
Fuel the body right:
This is determined by what you eat, when you eat and how much you eat. A high protein, moderate fats and low carbohydrates diet is the key to lose weight and gain muscle fast. You can incorporate lean proteins, high fibre carbohydrates and healthy fats in your diet.
Read – Indian keto diet plan
What’s in the plate:
Aim to fill up quarter of your plate with healthy , and high fiber carbohydrates, another quarter by proteins and the half by vegetables. Each individual’s calorific needs vary depending on current weight and activity level.
Read – Healthy Indian carb foods.
Don’t over compensate:
Your protein needs increases after having performed rigorous workout. Sure, you need to consume proteins within 20 minutes (called the golden period) of workout to synthesize the proteins blocks in your muscle but don’t overdo it as it won’t help you to lose fat. Easily digestible protein rich foods include soya milk, protein curds, Greek yogurt, dry fruit milkshakes, fruit smoothies, whey and mixed nuts.
Read – Post work out meals ideas.
Forget the weighing scale:
Forgetting to weigh yourself for few days avoids getting disappointed when you are losing fat and building muscle at the same time. Even though you are losing fat, the numbers on the weighing scale may not change for few days until your body gets adjusted to the kind of changes made. Also, do not compare your numbers with others. Take your own body composition into account as each individual is different.
You will have to incorporate resistance exercises in you routine. Moderate to high intensity workouts for 3 to 4 times a week shall work. The key here is to burn fat and to maximise your heart rate.
If you are still wondering, How to lose weight and gain muscles fast ? The secret for a successful fat loss is to eat clean, quit the junk foods and avoid hunger. Ensure you consume healthy foods. Keep away from junk, processed foods. Adapt healthy eating habits.
Never over do:
Our body is not made to stay below 10% body fat for long as body fats are for emergency. So, do not over do any high intense workouts.
Don’t be a person who breaks the intensity of any workout. Never get distracted by anything around you. It may be your phone/family/friends. Stay out of them while working out. Breaking intensity while working out leads to the loss of muscle growth which you could have established. Instead, work in a focused continuous manner to build muscle and to lose fat.
Consuming small meals every 2-3 hours regulates blood sugars, promotes muscle mass, eliminate mood swings and avoids excessive hunger which in turn leads to over indulgence. An ideal meal would be a combination of protein, carbohydrates and fats. Aim for short snacks like mixed nuts, mixed oil seeds, cereal bars or a protein beverage like fruit milkshakes, etc.
Skip the booze:
Alcohol disrupts body’s equilibrium and meddles with macro nutrients. It interferes with sleeping patterns and also packs on empty calories. Alcohol not only increases the release of stress hormone called Cortisol, but also decreases protein synthesis for muscle fibre repair. It diminishes water soluble vitamins required for hormones to do their job and decreases the body’s ability to recover every lost thing. There is just so much bad that alcohol can do to you.
Sleep it off:
It is really difficult to lose fat and gain muscle without adequate sleep. Maintain 6-8 hours’ sleep on a daily basis. Inadequate sleep leads to fatigue which undermines your ability to perform and eat right, thus raising your fat levels. When you are tired and exhausted, brain does not know whether it is sleep deprived or glucose deprived and hence the craving for unhealthy foods begins.
Drinking at least 10-12 glasses per day can help you to eat less and lose weight. You may experience a greater effect if you drink water just before a meal as it will take up your room in your tummy, thus reducing your appetite. You can replenish your lost fluids before, during and after workouts by sipping/drinking water, fresh fruit juices, and protein milkshakes.
Vegetarian foods are generally considered incomplete proteins as they lack certain amino acids which are required to build muscle mass. However, the problem is easily addressed by combining various protein-cereal rich foods resulting in the formation of complete proteins like pulse-cereal combination foods. The desi Indian Dal and chawal combination is the perfect example.
Supplements are taken when the protein requirements are met through the diet. If you choose to supplement yourself, make sure you use protein supplement shake mix rather than amino acid supplements. Amino acid supplements are taken by professional body builders who involve in high intensity workouts and should be taken under expert supervision. However, you choose to supplement, consult your Nutritionist/ fitness trainer before you start supplementing yourself.
Here are some very good protein supplement guide videos that you can refer to –
End Note –
Therefore, the bottom line is, if you take care to follow these tips, you can achieve fat loss and build muscle at the same time without having your life revolve around it, no long hours at the gym, no starving and no gruelling cardio workouts that spin your tummy! Hope this article on How to lose weight and gain muscles fast ? helps you in achieving your health goal.