Do you want to lose weight and build muscle? Anyone who says it doesn't work doesn't know the detours that lead to success. Here you will find out what you need to pay attention to if you want to tackle the project of losing weight and building muscle at the same time.
Losing weight and building muscle - is that possible?
Some websites suggest that losing weight and building muscle at the same time is not possible. At first glance, this sounds likely because it involves two different, opposing processes.
Anyone who builds muscle mass is in an anabolic, i.e. constructive, process. The diet for building muscle relies on an additional intake of 300 to 500 calories per day and hard strength training.
The breakdown of fat necessary for weight loss is called a catabolic process . Catabolic means degrading. What this means is that you should have a calorie deficit.
Depending on the number of calories you are allowed to consume each day, it is advisable that you eat less. The guideline for a diet is minus 200 to 500 calories per day.
If you reduce your nutrient intake, you can lose weight quickly, especially with crash diets, but this can also mean a loss of muscle mass.
The dreaded yo-yo effect often sets in and you could end up weighing more kilos after losing weight than before. Rapid weight loss can also have a detrimental effect on your metabolism.
From a purely biological perspective , fat loss and muscle building seem to be mutually exclusive. Both processes involve different hormones that prevent each other from working.
To get more muscle, you need additional energy, which you can get through the right diet to build muscle . Biceps and triceps then grow through intensive strength training.
During a diet, the negative energy balance ensures that the body attacks the fat reserves and melts unwanted cushions as well as muscle packs.
These biological processes seem to conflict with the desire to have a defined, athletic body after dieting.
Luckily, there is a trick to make this wish come true. The journey simply needs to be divided into two phases: losing weight and building muscle .
Building a defined body and losing weight in two phases
The body's mechanisms can be outsmarted if building muscle and losing muscle is divided into two phases. Either the diet first and then the definition of the body or vice versa. Remember that you need time for both.
Because a healthy diet where you don't suffer from the yo-yo effect takes a while to achieve the desired result. This also applies to muscle growth .
It can also take a few months for the body to build muscle packs from the fat cells.
Therefore, allow six months until you see the first results of muscle training. If you are doing strength training for the first time in your life, the gain will be around 500 grams per month - if your diet is right.
If you are aiming for a calorie deficit of 500 calories a day in your diet, it will also take six months until you have lost six kilograms, but a maximum of 12 kilograms. You lose around one to two kilograms of fat per month.
If only a few pounds are too much, it may be advisable that you devote your first phase to building up arm and back muscles . After six months, you can start losing fat.
If you are significantly overweight, it may make sense to implement the project in reverse. Because as soon as a muscle unit builds up, the body automatically puts on some fat.
It is therefore recommended that you first reduce your body fat percentage and then turn to targeted muscle building training .
If you tackle fat loss first, you have the advantage of quickly seeing results on the scales. However, you will have to change your diet.
With less body weight, you will find it easier to train in the second phase. Losing weight will make you feel more motivated and comfortable in your own skin.
Be aware that you can gain some weight again during muscle training - not in fat, but in muscle.
The trick is to find nutritional concepts that ensure your nutrient supply. This means choosing foods that add as little fat as possible to the balance.
Otherwise a vicious circle could start in which fat burning and muscle growth occur cancel each other out.
Nutrition plan: lose weight and build muscle
If you can't decide which phase to start with, you may do well with the following guidelines. If a man's body fat percentage is more than 12% and a woman's body fat is over 20%, losing weight is the best choice.
If your body fat percentage is below these values, you can concentrate on the muscles.
The weight loss phase
The decision to go on a diet is often individual. Some people lose weight by eating only half of their usual portion, while others have to stick to a strict eating plan .
In order for your body to specifically use its fat reserves, you need a calorie deficit of 500 calories . This means that if your daily requirement is 2200 calories, you only eat 1700 calories.
This means that a fat loss of 250 to 500 grams per week on average should be within the realm of possibility.
You shouldn't commit to a meager 1,000 calories a day, as some fad diets called for years ago. This can make your body think you are starving.
As a result, your metabolism could slow down, energy consumption is reduced and your personal calorie deficit can be reduced.
Going on a protein diet may be worthwhile for you for several reasons. Proteins can fill you up much longer than carbohydrates, meaning you can eat less while avoiding cravings.
With a high-protein diet, your insulin levels can remain relatively constant and you don't fall into a hunger hole that could tempt you to consume excessive amounts of carbohydrates.
Additionally, your digestive system requires more energy to digest protein. Nutrition experts estimate that you can get up to 25% of calories from protein . Your muscle substance will probably also thank you for the increased protein intake .
Because the different muscle groups are partially broken down during weight loss. Proteins are made up of amino acids that the body uses to produce energy.
Nutrition and nutritional supplements
In total there are 20 amino acid proteins . The organism cannot produce all of them itself and supply must be ensured through the diet. However, this alone is rarely enough to form a perfectly coordinated amino acid profile .
If the balance in the body is not right, fatigue, a weak immune system and muscle loss can result.
For this reason, it is recommended to take a dietary supplement such as amino4u regularly, not only when dieting, but also during the subsequent muscle building phase .
amino4U provides you with eight essential amino acids that the body cannot produce itself and enables the important building materials to be absorbed into the blood within 23 minutes.
In order to stop or slow down muscle loss during a diet, it is recommended to avoid fast carbohydrates such as white flour products and chocolate.
Half of your calories consumed per day should come from protein. 35% from healthy fats and only 15% from carbohydrates.
When it comes to carbohydrates, rely on so-called slow, long-chain carbohydrates such as whole-grain bread, whole-grain pasta, brown rice, bulgur or the pseudo-grains quinoa and amaranth.
On a typical diet day you might consume the following meals:
-
Breakfast: low-fat quark with fresh berries
-
Lunch: Salad with Parmesan cheese and chicken breast fillet
-
Evening: Fish with steamed broccoli or scrambled eggs with crab
- Snacks: Your snacks - if necessary - are based on your calorie needs. Snack on some almonds or drink a protein shake with your favorite flavor. This ensures your protein supply, especially when you train.
The muscle building phase
The diet for building muscle should take into account some important points. While you pay attention to the calorie deficit in the weight loss phase , you should now plan for a calorie surplus of 200 to 500 calories per day.
Ensure your protein intake with easily digestible proteins such as lean dairy products, white meat and eggs. Green vegetables are the best choice. When building muscle and losing weight, nutrition is crucial, even after training.
Half an hour to two hours after your workout, you might benefit from getting an extra dose of protein.
This can be done in the form of a meal - for example a bowl of low-fat quark or an omelet. A drink made from protein powder is also possible.
Don't forget to think about your amino acid profile here too and consider the amino4u powder or pellets , for example.
It is still advisable to be careful with the fats in this phase. You can be a little more bold when it comes to carbohydrates - but be sure to keep an eye on your total calorie consumption.
An app is suitable for this, with which you can “ track ” all meals. Drink plenty of water but avoid alcohol, as this can increase your calorie count unnecessarily.
As a rule of thumb for nutrition in this phase, you can remember:
- Proteins from lean dairy products, poultry and beef, tofu or legumes
- Carbohydrates from whole grain products, oat flakes, wheat bran or potatoes
- a good mix of animal and vegetable fats such as linseed oil, olive oil, avocado, salmon, olives and nuts
- green vegetables for optimal supply of micronutrients
- Depending on your needs, nutritional supplements such as protein powder, amino4u , weight gainer
Building muscle and losing weight - it's all about the right training
Strength training is the best choice if you want to lose weight but build muscle at the same time. For example, if you lift heavy dumbbells, your muscle fibers will automatically be damaged and the familiar muscle soreness can occur.
The surrounding cells set about repairing the damage or rebuilding the fibers. This means that the muscles can automatically grow larger .
Your basal metabolic rate increases. For every gram of muscle you gain, you can add about 100 calories.
Even when relaxed, the little powerhouses continue to work and this is exactly what will help you be successful in losing weight and building muscle in the long term.
Even as a beginner, it is recommended that you start your training with the heaviest possible weights.
Rely on few but targeted repetitions. Of course, you could also train with three sets of 10 to 20 reps - but the real key to building muscle is nutrition!
You should plan muscle building training three to four times a week. Each time, set individual priorities for your legs and buttocks, biceps, chest and triceps, and back.
The exercises could be selected so that you challenge as many muscles as possible at once . Classics like deadlifts and squats are particularly recommended here.
Because you use a lot of energy to do these exercises, your heart rate may increase. You should pay attention to these. Ideally, your pulse is between 60 and 85% of your maximum heart rate .
According to sports scientists, this value is optimal for effective fat burning. During your workout, alternate full-body exercises with isolated training sessions that focus on just one part. The pulse drops a little again.
This allows you to have strength training challenge you similarly to cardio training. Important: Give yourself plenty of time to regenerate. Because there is strength in calm.
Conclusion
In most cases, fat loss and rapid muscle building are possible one after the other. In addition to a well-thought-out training plan, nutrition plays the biggest role if you want to lose weight and build muscle .
Depending on your initial situation, it may be advisable to lose weight first and focus on muscle development later, or you can approach it the other way around. It usually takes a few months before you notice any noticeable changes.
In addition, factors such as stress, hormones or genetics can slow down your project. Therefore, first keep an eye on your health and set realistic goals.
Small stages will also help you succeed and ensure that your motivation is maintained.