Some say you can not build muscle and lose fat at the same time, not only is that not true but here are 5 tips to help you achieve that goal.
- Keep your protein intake high
The rule of thumb is 2.2g of protein per kg of body weight needs to be consumed daily. Any more is unnecessary and a waste of calories and any less could easily lead to muscle loss whilst in a calorie deficit.
2. Do not fear carbs
Carbohydrates have a bad wrap when it comes to fat loss but really play a very important role. Of corse, we eat our fibrous veg and fruit but it’s the rice and potatoes that people seem to fear. Having a low carbohydrate diet is good for those who are insulin resistant but if you are trying to build muscle whilst kicking the fat you need to fule the glycogen storages and regulate the hormones.
3. Carbs before bed
It’s a common mistake to think no carbs after midday but when really I believe it should be the other way around. A no/low carb breakfast high in protein and fats not only gives you more energy but helps boost the hormone production needed to burn the fat.
Eating your carbs before bed will give you a better nights sleep they’re for aiding recovery and you will wake up with muscles full and ready to train at a higher intensity.
4. Choose your choice of cardio wisely
Your body will adapt to how you train, hence why I am so big on strength training. You want to look strong and more powerful? Then thats how you have to train.
A common choice of cardio is going for walks, now going for walks is a fantastic form of active meditation but unless you physically cannot train at a higher intensity ditch the walks asap.
Walking is slow and requires no strength, so in return, your body will adapt and you will become slower and weaker.
If you really want to add cardio on top of your weight training routine I always recommend some form of HIIT (high-intensity interval training).
5. Keep it simple
Take a simple approach and don’t overcomplicate things, it’s easy to get caught up in the bullshit of the trending fads but don’t be fooled, nothing beats mastering the basics.
When overcomplicating things it also adds far too many variables to why things are happening the way they are, so if you are not getting the results you want it can be way too difficult to figure out why.