One of the hardest things to do when it comes to your physique is to build muscle and lose fat at the same time. Normally these are opposites; when you build muscle you will add some fat and when you slim down you will lose some muscle tissue.
The key to achieving them both at the same time largely comes down to your nutrition. Some people will go very in-depth into the science behind the principles you should be following, but for most people it is enough knowing what they can do to achieve these results.
Just like with most things, the principles are straightforward enough, but you must be willing to put in the effort to follow them as they have been described in order to achieve the desired results.
Here are the most important nutritional factors to consider when you are trying to build muscle and lose fat simultaneously.
MAKE SURE YOU TWEAK YOUR DIET TO SUIT YOUR GOALS
Many people eat the same way day in and day, but expect different results simply because they have changed the reps and sets of the exercises they are doing in the gym. This is simply not going to work.
The difference in diet between a person who is looking to maximise muscle gain or lose a lot of fat is going to be drastically different, yet people focus on the sets and reps they are doing rather than tweaking their diet.
You need to sit down, write down your goals and choose a diet accordingly that will get you to the end result you are striving for. If you fail to do this, you are just wasting your time.
MAKE SURE YOU KNOW YOUR NUMBERS
When it comes to any goal to do with building muscle or losing fat, you need to know how many calories you should be taking in on a daily basis and how much you actually are.
This is the only way in which you can tangibly track your progress. If you want to build muscle, you need to be in a caloric surplus, while if you want to lose fat; you need to be in a deficit.
To achieve both at the same time, a small deficit of 100 calories is usually ideal as other variables that cannot be accounted for, such as your metabolic rate will come into play.
ALWAYS HIT YOUR PROTEIN REQUIREMENTS
When it comes to finding a balancing act between cutting fat and building muscle, you need to be hitting your protein requirements on the head every day.
When you are cutting fat, you do not want to start cutting muscle at the same time, something that can be avoided if you increase your protein intake. Similarly, to build muscle, your muscles need proteins to repair themselves and come back bigger and stronger.
Finally, protein will help you feel fuller for longer, helping you out with all of those cravings.Finally, protein will help you feel fuller for longer, helping you out with all of those cravings.
TRACK YOUR MACROS
While some people are not fans of tracking their macros, this is an important step to do when it comes to achieving the difficult balance of losing fat and building muscle.
Have your macros set in line with your goals and make sure that you consistently hit them every day. You don’t want to leave anything to chance or guess work, so it is important that you do this step consistently.