Gain Muscle Mass and Lose Fat at the Same Time: 3 Secrets They Didn’t Tell You

Sports coach and consultant Leandro Twin teaches three tricks for those who want to gain muscle mass and lose fat at the same time

Losing weight healthily is not just about losing body fat; it needs to be replaced with muscle mass. However, doing both processes efficiently and simultaneously is not an easy task.

While this is a highly desired goal for most gym-goers, for some individuals this goal is virtually impossible, especially if you are already an intermediate or advanced practitioner. But if you are just starting out on your fitness journey, know that it is possible to lose weight and get stronger.

Why is it so hard to lose fat and gain muscle?

One of the reasons that makes it difficult to reconcile muscle gain with weight loss is caloric control. This is because, in order to lose weight, our body needs to be in a caloric deficit, where we consume less than we expend.

On the other hand, to build muscle tissue, the body tends to need more nutrients. Which generally hinders the fat loss process.

“In a beginner, the training signal is so high that even with a calorie deficit diet you will gain muscle mass. But intermediate and advanced individuals will not achieve muscle mass gain with a calorie deficit,” explains coach and sports consultant Leandro Gemello.

According to him, these conditions make it impossible to try to gain muscle mass and lose fat at the same time.

Fortunately, the specialist has indicated three methods that can contribute to the results of those who want to increase muscle mass and lose fat at the same time. Find out:

1 – No “nice workout”

“Understand that to gain muscle mass you need to have a signal through training and that training needs to be hard. No matter what carbs are in your diet, you will train to failure on every exercise and every set. Your training doesn’t have to be long, it has to be intense,” recommends Leandro Twin.

2 – Have a balanced diet

Eating lots of calories will help you gain muscle mass. On the other hand, consuming few calories will help in the process of weight loss.

The extremes conflict with each other and prevent the simultaneous achievement of both goals. Therefore, seek professional help to have a balanced diet without exaggerating, more or less.

3 – Direct calories for training

“The last item on the list is to target the calories you consume to a specific muscle. To do this, you would need fewer calories in your diet to achieve hypertrophy. But then you wouldn’t be able to train your entire body. It would serve as a periodization moment to simply focus on the weak muscle, even in a calorie deficit,” explains the coach.

In other words, if your big dream is to have bigger and stronger arms or glutes, increase your calorie burn when you train those muscles. On other days, maintain a calorie deficit.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.