Should I focus on first, building muscle or losing body fat? – Today we will share how you canand increase muscle mass.
There’s no reason why you can’t do both at the same time, especially if you’re giving yourself 1-2 years. Your weight will be negligible since, if all goes according to plan, you will be adding muscle weight as you lose fat. So, you should concentrate first getting your percent body fat down to 15%.
Diet is first and foremost, and there are a lot of varying opinions on this topic. Whichever nutrition plan you choose, it always comes down to the right balance between protein, carbs, and fat. You should probably shoot for 1.7 grams of protein per kilogram of weight, or about 140 grams per day.
Generally, this should account for no more than 35% of your total calories. Try to keep the fat intake at 30%, or less, and try to avoid saturated fats. Some fats you can include in your diet are polyunsaturated and monounsaturated, they’re good fats! That leaves 35% of your total calorie intake for carbs, and stay with good, clean complex carbs.
Weight loss often focuses on cutting the amount of calorie we eat and increasing the time and intensity of cardiovascular exercise. While both of these are effective weight loss strategies, they may not be. Muscle burns calories, plain and simple. In fact, the more muscle you have, the more calories your body requires to maintain the muscle.
2. Muscle and Metabolism
Muscle gain and weight loss are mutually exclusive concepts. In fact, as you exercise, you often build muscle, which weighs more than fat. So, while your body is adding muscle, it is adding weight. But it’s important to keep in mind that you’re losing fat.
It is not uncommon for people who focus on adding muscle to actually gain or stay the same weight but.
As you build muscle, you create a need for increased caloric expenditure to maintain the muscle. Generally, one pound of muscle burns around 10 calories, more per hour than fat. That means muscles burn 5.5 times as many calories as fat. Adding muscle turns your body into a fat burning machine! The result is an increased metabolism, which means your body increases the number of calories required to complete daily function. The net result is muscle gain while losing fat.
3. Build Muscle to Lose Weight
Gaining muscle requires hard work and often some heavy lifting. However, it’s not impossible for even the most sedentary person to add muscle and increase the bodies fat burning potential. Strength and resistance training taxes the muscles, adding size and strength.
Personal trainers recommend using these things to increase muscle mass:
- Nautilus machines
- Body weight
When exercising to build muscle, aim for 3 sets of 8 to 10 repetitions per set. It is important to ensure that the last repetition you complete is the last one you can safely complete. Safe and proper form is just as important as lifting heavy weights when it comes to building muscle.
Most people find success in adding muscle by engaging in compound exercises, or exercises that engage more than one muscle group at a time. For best results, incorporate these exercises into your training routine:
- Bench pressing
While strength training is essential for building muscle, it goes hand and hand with your diet. As you build muscle, your body will require an increase in calories -, especially protein.
Nutritionists recommend eating roughly one gram of protein per pound of bodyweight. As an example, a 150-pound person would eat 150 grams of protein each day; the amount of protein consumed should be broken down over 5 to 6 small meals, each with approximately 25 to 30 grams of protein. Excellent sources of muscle-building protein include eggs, dairy products, chicken, fish, and nuts.
Adding muscle requires participation in strength-training exercises and strict attention paid to diet, especially the amount of protein consumed daily. While adding muscle may not result in weight loss, it will result in losing unwanted fat from your body.
The Muscle and Body Fat Takeaway
All in all, it really depends on your goals. While building muscle will help you burn more fat, that doesn’t necessarily mean weight loss.