The majority of people are in the pursuit of body fat loss and muscle gains as their primary fitness goals. This is a task that can be very challenging but is not impossible, as long as you have the correct tools and knowledge.
First you must understand that the body loses fat progressively through a caloric deficit in regards to your food intake on a consistent daily basis. Secondly, to gain muscle you need to consistently do strength training with progressive loads over time and eat enough calories (protein, carbohydrates and fat) to ensure you are giving the proper nutrients to your body that will support muscle growth.
That is where it gets tricky and people often give up because it takes many months of commitment to a regimen that can be restrictive depending on what you are used to following. It is helpful to hire a professional personal trainer to help motivate and guide you through this transformation.
Follow these tips to gain muscle and while losing body fat:
💪 Increase protein intake to 1-1.5 grams of protein per pound of body weight.
💪 Incorporate resistance training into your routine 5-6 days a week.
💪 Have a caloric deficit of 100-200 calories from your usual diet plan.
💪 Increase your intensity levels to get the best results.
💪 Ensure you get enough sleep and hydrate daily to maximize your bodies recover (we grow and get stronger at rest).
