How to Lose Fat and Gain Muscle 2023 Updated

How to Lose Fat and Gain MuscleHow to Lose Fat and Gain Muscle

How to Lose Fat and Gain Muscle

Most people try to lose fat and gain muscle at the same time. Oftentimes, traditional ways of losing fat focus on cutting the body fat rather than working on gaining muscles. Body recomposition is one of the best approaches that may help you to manage weight by maintaining body fat and gaining muscle at the same time. Besides this, using body recomposition may help you increase your strength and focus on the calories rather than only burning the calories throughout the day. If you or anyone you know is going through a difficult time with weight management, you can consult the exports of KMC Hospital.

How can you work on losing your fat?

Body fat can negatively impact your health. It can create an adverse effect from increasing your risk of chronic disease to damaging your emotional well-being. If you want to lose fat, you may require to work on your calorie deficit. This can be achieved by working on lowering the calorie intake and still maintaining the energy in the body. But in case you want to lose fat and gain muscle at the same time, you may require extreme cutting on your calories and work on having some cardiovascular exercises. Still, it may not help you preserve muscle mass. To lose fat, it is best to work on your calorie intake rather than getting yourself engaged in a heavy routine of gymming and exercise. For this, you can adopt the routine of strength training.

Management of nutrition and fat loss at the same time

When it comes to fat loss, it depends on the quality of diet you are adopting. More often, people go on a protein diet. This is because this helps them to lose fat, maintain calorie intake without actually depending on the calories and preserve some lean mass. Also, this is the reason that athletes often depend on proteins to maintain their muscle mass. This diet helps them to avoid the excessive intake of fat and calories and manage their hunger at the same time. You can start by adding a protein of a certain amount- at least 0.64 grams per pound, i.e, 1.4g/kg of body weight. This is one of the standard ways to manage weight with protein intake. This may help you maintain body composition.

How can you work on the storage of your body fat?

Along with working on your protein intake, you can progressively increase your calories. This is called a tried-and-true method for losing fat. You can achieve this by the following steps:

  • Cut out processed foods: Fast food like candies, burgers, chips, baked potatoes, and packed pizzas contain excessive fat. You can try cutting out the consumption of these fats.
  • Reduce carbohydrates: Try to replace carbohydrates by having food that is rich in proteins, protein is rich in healthy fiber and fats and calories. It causes you to feel full. It also helps you by lowering the level of insulin.
  • Increase fiber intake: Try to eat more fiber-rich food such as beans and green leafy vegetables. These vegetables help to decrease body fat, especially around the belly area.
  • Try out interval training: interval training refers to a short burst of energy following a brief period of recovery. It is one of the effective ways in decreasing body fat. Instead of trying to have continuous exercises, you can have a workout with intervals like moderate to intensity workouts.

How can you work on gaining muscles at the same time as losing fat?

While losing fat, maintaining muscle gain is the key to maintaining the body composition and shape or size. Try to focus on your diet instead of focusing on heavy exercises. This may result in loss of mass instead. More importantly, it is required to maintain healthy, lean body mass by promoting the diet and fitness routine. This way you can support your muscle growth.

If you want to lose fat and gain muscle at the same time, you may require to work on your protein intake

  • When you want to have muscle gain, choosing the right diet is the critical key. A healthy diet should be rich in whole foods, including fresh produce, healthy fats, complex proteins, carbohydrates, etc. This fits best for everyone no matter what your fitness goals are.
  • If you are trying to have a change in your body composition, you may require to bump up your protein intake. This is because protein is necessary for muscle buildup and muscle mass.
  • The best way to have protein intake is to consume at least 0.73 to 1 grams of protein per pound, i.e, 1.6 to 2.2g/kg of your body weight. This suits best for everyone and can help you in maximizing your strength and muscle gain.
  • You can try consuming a protein-rich diet throughout the day. You can add food like eggs, poultry, dairy products, and other protein supplements at least every three to four hours per day.

How can you work on your exercises to have muscle gain?

Although protein intake helps you have a whole-food diet and gives you complete strength to train your mind and body, exercise is a vital part especially when you want to lose fat and gain muscle at the same time. Strength training utilizes resistance exercises. They build up muscles and give you the inner strength to stand with your body composition. A great example of strength training is lifting weights. Try giving training protocols at least two days per week. This way you can understand whether or not you can fit into your routine of exercising and managing body weight. You can combine strength training exercises like bench presses, pushups, squats, etc for two or three days per week along with at least one or two days per week interval. This will suit anyone with perfection.


To work on your muscle mass along with losing fat, you may require to understand body recomposition. This may help you lead an illness-free lifestyle and make you less prone to chronic diseases. Try increasing your protein intake at least 0.73 g/pound or 1.6g/kg of your body weight per day. For this, you can use any reliable protein intake calculator. Body recomposition is the best way that fits everyone and gives them a healthy way to get into shape.

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