The best way to lose fat and gain muscle is through a combination of a healthy diet and regular exercise. This is also known as body recomposition.
To understand how fat is made by the body, read this!
Here are a few specific strategies that can help:
Create a calorie deficit: In order to lose fat, you’ll need to create a calorie deficit by burning more calories than you consume. One way to do this is by reducing your calorie intake, but it’s also important to increase your calorie expenditure through exercise.
Understand how to calculate the calories you need for weight loss, here.
Lift weights: Building muscle requires progressive resistance through weightlifting. This can help increase muscle mass, boost metabolism, and ultimately lead to fat loss.
Incorporate cardio: In addition to lifting weights, incorporating cardio into your exercise routine can help burn extra calories and promote fat loss.
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Eat enough protein: Protein is essential for muscle growth and repair. Eating adequate amounts of protein can help preserve muscle mass while you’re in a calorie deficit. Aim for at least 0.8 grams of protein per pound of body weight.
Eat enough carbs and healthy fats: Carbohydrates and healthy fats provide energy, so it’s important to include enough of these in your diet. But, be conscious of the source. While fiber rich and nutrient dense carbs like vegetables, fruits and whole grains, healthy fats like olive oil, avocado and nuts are good options, empty calories from processed foods like crackers and cookies should be avoided.
Get adequate sleep: Sleep is important for recovery and muscle growth, so make sure you’re getting enough. Aim for at least 7-8 hours of sleep per night.
Patience and consistency: Losing fat and gaining muscle takes time and consistency. So be patient with yourself, have a plan and stick to it
It’s also worth noting that everyone’s body is different and may respond differently to different types of exercise and diets. It’s a good idea to work with a trainer or a personalised nutritionist to create a plan that works for you. Get in touch!