These days, more people are looking for ways to lose some extra weight than ever before. The weight loss service market in the United States alone generates over $4 billion in revenue every single year. There are more than 2,800 businesses around the country that help people lose weight.
However, some people want to do more than just drop a few pounds. They wonder if there are ways they can build muscle and lose fat at the same time.
In fact, this is called body recomposition and it is definitely possible. However, it can require a fair amount of precision to be successful when you are trying to lose weight of one kind while trying to gain weight of another. Fortunately, there are some effective tactics you can try to help you build muscle and lose fat.
Read on to learn all about the top strategies that can help you enjoy the benefits of body recomposition!
Find Your Caloric Maintenance Level
In most cases, when people are trying to build muscle, they will eat extra calories. On the other hand, when people are trying to lose weight they will often try to eat fewer calories. But what if you want to build muscle and lose weight at the same time?
In this case, you will want to find your caloric maintenance level. This corresponds to the number of calories you need to eat each day to maintain your weight exactly where it is now.
It is not difficult to find your caloric maintenance level, but it can require some time. Start by tracking how many calories you eat each day. Then, make a point of weighing yourself in the morning every day.
If you notice that your weight is going slightly up or down as the weeks go by, then you can adjust your eating habits. This way, your body will have enough calories to help build muscle while not having so many that it is impossible to lose fat.
Eat Plenty of Protein
If you want to know how to build muscle, it is essential that you eat enough protein. However, many people do not realize that this is also a top strategy if you want to know how to lose fat.
One of the biggest problems people have with losing fat is that it often requires them to eat less. As a result, they often deal with hunger throughout the day, which can make it harder to stick to their diet plan.
One of the most effective ways to solve this problem is to eat foods that help satiate your appetite. As it turns out, protein is more satiating than carbohydrates or fat. That means you can eat the same number of calories while satisfying your appetite more.
Of course, you will also need plenty of protein to provide your body with the amino acids it needs to build muscle.
Focus on Heavy Lifting
Your body will not turn your extra source of fat into muscle unless you are pushing your muscles to the limit. Some people try to build muscle by using cardio or stretching exercises. However, you will have much more success building muscle if you focus on lifting heavy objects.
In general, that means focusing on either strength training or bodybuilding. If you really want to double down on adding to your muscle mass, then bodybuilding strategies are the right choice for you.
That means you should focus on lifting weights heavy enough that you can only complete your lifts approximately 10 times before needing to take a break. It is also best if you focus on compound lifts that involve as much of the body as possible. That includes exercises like squats, deadlifts, and shoulder presses.
Try a Variety of Bodybuilding Tips
At the same time, falling into a routine can slow down your muscle growth in the long run. That can also make it harder to progress with your fat loss goals.
If you want to keep building muscle, you will need to vary your routine. Although you might want to start with some compound lifts, you should also consider switching to bodyweight exercises and other ways of pushing your muscles to the limit.
Stick To Your Routine by Changing It
For most people, the struggle is not putting together the perfect routine. Instead, it is sticking to any consistent exercise routine at all. You might find that it is much easier to make exercise a consistent part of your life if you try a wide variety of activities.
Even if not all of these activities are maximally effective for building muscle, they might help you stick to your fitness goals in the long run.
Get Plenty of Sleep
Your muscles do not get bigger when you exercise them. Instead, they get bigger while your body is recovering from your exercises. That means that providing your body with plenty of sleep is essential if you want your muscles to recover and grow bigger.
Learn How to Build Muscle and Lose Fat
Many people wonder if it is even possible to build muscle and lose fat at the same time. Although it can take a lot of work, people have discovered many strategies to achieve exactly this. Trying out a number of these strategies will help you find the ones that provide the best results for your unique situation.
To learn more about how you can find the most effective tools to help you build muscle and lose fat, reach out and get in touch with us here at any time!