5 Simple Tips For Men Trying To Lose Weight & Gain Muscle Simultaneously – MensXP.com

Gaining muscle and losing weight are two opposite sides of a coin.

For gaining muscle you need to be on a high protein diet and to lose weight you need to be on a calorie deficit. To gain muscle you need a lot of strength based training and to lose fat you need a lot of cardio.

So how in the world can you gain muscle and lose fat simultaneously?

Is it even possible at all?

Well, of course it is! The process is called “body-recomposition”.

The journey towards such a goal, however, will not be easy. It goes without saying that you need to pay very close attention to what and how much you’re eating and be very committed to achieving your goals.

All these tips are “home-friendly” so that you can lose weight and gain muscle simultaneously even when you can’t make it to the gym.

A Lot Of Protein

Protein is the compound that helps in repairing the muscle damage after heavy strength training. Protein is also high in calories and provides a good amount of energy. So to put it in simple words, create and sustain a calorie deficit while eating enough protein. It should be the main source of calories for you. Cut out the carbs if the need be but never the proteins.

Weight Training

Weightlifting is the best form of workout for anyone who wants to lose weight and gain muscle at the same time. Even if you don’t have weights at home, there are many bodyweight workout routines that you can follow.

Try HIIT circuits that combine strength and cardio and you will get amazing results. Moreover, you are losing calories during as well as after the workout.

Uneven Growth Rate

You can gain muscle and lose fat at the same time but not at the same rate. For example, hoping that you will lose 4 pounds of fat and gain 4 pounds of muscle at the same time is unrealistic. We just want to prepare you for real expectations.

You can follow a routine that either prioritizes weight training or cardio, based on whether you want to gain muscle faster or lose fat faster. Even if it is only by a slight difference, you need to focus more on one of the two.

Stay Away From The Weighing Scale

If your goal is to gain muscle and lose fat at the same time, relying on your weight is not the best way to track results. Instead take before and after pictures and measure in inches to track your progress. Your hard work may not show on the weighing scale since you are burning fat but also gaining muscle.

Sleeping And Resting

Going back to the body building basics, recovery of the muscles that tear during weight training are the most crucial part. Eating enough protein is not enough, you also need to make sure that you are well hydrated and slept. Weight loss in general is hard for people who don’t sleep much and muscle gain is even harder.

You need to give your body time to heal and recover in order to stay constant with your workouts. Listen to your body, sleep well and stay hydrated!