How Can I Lose Belly Fat And Gain Muscle At The Same Time?

How long does it take for a fat burner to work?

A fat-burner is simply someone who restricts carbohydrate intake to encourage the body to burn fat for fuel. This typically takes around 3 days of low carb dieting to achieve.

There are about 3500 calories in a pound of fat. 500 calories times 7 days equals 3500 calories, i.e. in this example, our guy fuels protein synthesis (building new muscle) and loses 1 pound of fat per week in the process – that’s nice, very nice.

Yes, you need sufficient calories to build muscle and you need a deficit to burn fat. However, body fat is actually the solution! What is body fat? Stored energy or stored calories, if you will. If you don’t meet your caloric needs through food, you tap into your ‘stored calories’ to do the job.

Please note that it is impossible for fat tissue to directly turn into muscle tissue but you can trade that fat for muscle by using it for fuel. For some reason, most people seem to forget that not all your calories have to come in through your mouth. ‘Calories In/Calories Out’ still holds true friends, the laws of thermodynamics are not broken, …

The logic is, since you can’t do both of the above at the same time, you can’t build muscle and lose fat at the same time. Wrong, yes you can!

WHAT SHOULD I EAT TO LOSE FAT AND GAIN MUSCLE?

Remember, your eating strategy needs to include two points to lose fat while gaining muscle:

The only way to shed body fat is during a caloric deficit.

1 zero calorie or low calorie beverage ( water, diet soda, tea) By sticking to our Healthy Plate strategy above, you’ll focus on “REAL food,” which will help you maintain a caloric deficit over time. Let’s hone in on protein for a moment, because it’s the critical piece for “building muscle.”.

The goal instead is to reduce body fat while also keeping the muscle you have (or even building more muscle). That leads to a better physique and a healthier body. This is the reason why there is a large industry around “ tracking body fat percentage .”.

This means your body can pull from “Store as Fat” to make sure all the work still gets done, including your daily functions as a human and rebuilding the muscle you tore apart.

To gain muscle, your body needs to be in a caloric surplus. This surplus provides the energy your body requires to repair and build bigger muscles .

When your body needs more calories than the amount you are eating, you are in a “caloric deficit.”. Your body doesn’t have enough calories to go around, so it’ll start breaking down parts of itself for energy requirements. (If you’re curious, you can calculate your daily caloric needs here ).

How do I lose body fat?

However, cutting an extreme number of calories through very low-calor ie dieting or engaging in hours of cardiovascular exercise don’t necessarily preserve muscle mass.

Aside from hiking protein intake and increasing calorie expenditure, here are other tried-and-true methods for losing body fat: 1 Cut out processed foods: High intake of processed foods, such as fast food, candy, packaged baked goods and chips, has been associated with excess body fat ( 12 ). 2 Reduce carbohydrates: Replacing carbohydrates (especially sugary carbs) with foods higher in protein, healthy fats and fiber can increase fullness and lower levels of insulin, a hormone that promotes fat storage ( 13 ). 3 Increase fiber intake: Eating more fiber-rich foods, such as vegetables and beans, can help decrease body fat, especially in the belly area ( 14 ). 4 Try out interval training: Interval workouts that combine intense, short bursts of energy followed by brief periods of recovery are more effective in decreasing body fat than continuous, moderate-intensity workouts ( 15 ).

However, it’s perfectly safe to use protein supplements to reach the recommended intake of 0.73 grams per pound (1.6 g/kg) of body weight while undertaking resistance training.

A review of six studies showed that athletes who lost the least amount of muscle mass while cutting calories consumed the most protein — 1.14–1.3 grams per pound (2.5– 2.6 g/kg) of body weight ( 11.

Aside from trimming fat, using body recomposition techniques may help you increase strength and boost the number of calories you burn throughout the day.

Adding protein sources, such as eggs, chicken, fish, nuts, nut butters, beans and yogurt, to every meal and snack is the best way to meet your needs. Summary. Protein supplements such as whey protein powder can boost your protein intake and stimulate muscle growth.

If building muscle and reducing fat is your goal, experts recommend a training protocol of at least two days of resistance training per week. A review of 10 studies demonstrated that resistance training twice per week was more effective at maximizing muscle growth than training just once per week ( 20. Trusted Source.