Easy Diet To Lose Fat And Gain Muscle

Best Exercises For Gaining Muscle

How to Lose Fat and Gain Muscle | 5 Simple Steps

Along with a high-protein, whole-foods diet, incorporating strength training exercise into your routine is crucial.

Strength training involves using resistance exercises to build strength and muscle mass. An example of strength training is lifting weights.

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 .

Combining strength training exercises like squats, bench presses, pushups and other muscle-building exercises for two to three days per week alongside one to two days per week of interval training may be the perfect combination.

Studies show that combining high-intensity interval training with resistance training leads to fat loss, as well as increased muscle mass and strength .


To build muscle, increase your protein intake to at least 0.73 grams per pound of body weight per day and complete strength-training exercises at least twice per week.

Other Ways To Reduce Fat Stores

Aside from hiking protein intake and increasing calorie expenditure, here are other tried-and-true methods for losing body fat:

  • 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 (
  • ).


Moderately decreasing your calorie intake, cutting out processed foods and increasing protein and fiber intake are the best ways to lose fat while preserving muscle mass.

While losing fat is important, maintaining or gaining muscle is key to changing your body composition.

Focusing only on diet and neglecting exercise habits may result in a loss of muscle mass.

Its vital to combine a healthy, lean-body-mass-promoting diet with a fitness routine that supports muscle growth and maintenance.

Eat Protein Every Day To Lose Fat And Build Muscle

Protein is essential to both fat loss and muscle gain. For fat loss, include protein in every meal to have an increased thermic effect. You see, protein-rich foods help to increase your metabolism because your body requires more energy to digest them.

Which foods increase the thermogenesis, or fat burning process?

  • Chicken and turkey
  • Cottage cheese and full-fat yogurt
  • Eggs
  • Red meat like pork and beef

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Heres How To Set Up Your Recomp Diet In Three Simple Steps

  • Determine your maintenance calories
  • Determine your training and non-training day calories
  • Set your macros
  • Step one: Determine your maintenance calories

    Multiply your current body weight by twelve to estimate your baseline calorie needs the point at which you would neither gain nor lose any weight.

    Step two: Calculate your training and non-training day calories

    Take the number from Step 1 . On weightlifting days, add 100-200 calories to create a slight surplus. Thats your training day calorie target.

    Taking the original number from Step 1 again, subtract 500 calories to create a fat loss-inducing deficit. That is your non-training day calorie target.

    Where do the +100 and -500 calories come from? Your macros.

    Step three: Set your macronutrient targets

    Quick primer, if you dont already know: macronutrients are the main things food is made of protein, carbohydrates, and fat.

    In order to build and maintain lean muscle, youll need to eat enough protein. Research shows that 1g of protein per pound of your body weight is just right for supporting lean muscle growth. If you weigh 150 lbs that means 150g of protein . This protein target remains constant on both training and non-training days.

    Your carbohydrates will fluctuate depending on your workouts, and will contribute to the calorie difference on training versus non-training days.

    To summarize, youll cycle your calories and macros depending on whether youre weightlifting.

    Weightlifting Days
    1660-720-498= 442 cal

    Protein Should Be A Main Source Of Your Caloric Intake

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    The National Academy of Medicine recommends the average adult gets a minimum of 0.8 grams of protein for every kilogram of body weight per day, or a little over 7 grams for every 20 pounds of body weight. So let’s say you’re 140 pounds. You should typically be getting around 50 grams of protein a day.

    But if you’re trying to build muscle and lose fat at the same time, you’re going to want to increase your protein intake. Why? “If you’re not getting enough protein while doing heavy weight training, you will not recover from your workouts enough to perform well, which means that you will not put on as much muscle or burn as much fat,” Catadul says. The trainer suggests that around 30+ percent of your calories should come from protein.

    A study from the Journal of Nutrition found that among 24 women, half of whom followed a standard carbohydrate-based diet and the other half who followed a lower carb, higher protein diet showed drastic results in fat loss and muscle mass. Each group ate 1,700 calories a day. After 10 weeks, researchers found that women in both groups had lost an average of 16 pounds each, but that the the standard-diet group lost 10.4 pounds of that weight in body fat and 3 pounds in muscle mass, whereas the higher protein group on average, lost 12.3 pounds in body fat and only 1.7 pounds in muscle mass.

    Oprea recommends consuming your post-workout protein between 30 minute to an hour after your workout

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    Proteins Play An Important Role In Weight Loss

    Eating protein also helps in losing weight since proteins take more time to digest, leaving you feeling fuller for longer. A full stomach will prevent you from snacking. Additionally, when you build muscle mass in the body, it burns more calories at rest than fat does, so just sitting in your chair working will lead to more calorie burn if you build up your muscles at the gym.

    Meanwhile plant-based protein is as good, or better, a source as any: A recent study shows that consuming a high-protein plant-based diet to support muscle strength works similarly to those using an omnivorous diet to build muscles.

    Losing Fat And Gaining Muscle At The Same Time

    To understand why losing fat while gaining muscle can be problematic, we need to explore both processes.

    Lets consider the following points:

    • To lose fat, your body needs to be in a caloric deficit. This deficit forces your body to use pre-existing fat stores for fuel.

    • 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.

    Given this, losing fat at the same time one is gaining muscle seems impossible.

    However, if we go a few steps deeper into the science, it IS possible!

    To appreciate the nuance here, letâs get into some specifics on losing fat and gaining muscle separately, and then weâll combine them.

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    What It Takes To Lose Weight

    You need to be consistent. It may sound cliche, but its 100% true.

    Your body doesnt adapt well to inconsistencies in terms of its ability to lose weight, and gain muscle strength.

    To truly be effective in your efforts, consistency in diet is preparation of meals is key. When you have your meals already planned, either the day of, day before, or week before, youre setting up for success.

    What I have found to be the most effective is three approaches to meal preparation:

    1. Preparing large quantities of protein 5 days in advance

    Be it meat, or ensuring I have the adequate peas, beans, or vegetables on hand. This approach requires choosing a meal prep day and setting aside 1-2 hours to prepare meals for the proceeding 5 days.

    My wife and I often prepare meals on Sundays, as it leaves us Mon-Friday worry-free of what we will be eating.

    2. Preparing smaller quantities of protein 3 days in advance

    Same rule applies, but I have also found this approach to be convenient.

    Why prepare protein in advance? Because its a staple of your daily nutrient requirement. Muscle growth and development is predicated on several factors including the absorption of Branched-chain amino acids an amino acid with aliphatic side-chains with a branch .

    The body needs proteins to survive and thrive, and of course to lose weight along with build muscle lets make sure its ready for ya!

    3. Hydration is also a key factor

    Bonus tip

    How Do You Know How Many Calories You Need To Be Eating Then

    How to Lose Fat AND Gain Muscle at the Same Time (3 Simple Steps)

    An easy way to do this is

    Bodyweight in kg x 22 or 24

    Then minus off 100 calories per stone of weight you want to lose

    So a man who is 100kg and wants to lose 2 stone

    100 x 24 = 2400 200 = 2200 calories per day.

    Sounds pretty easy yes?

    Well it always is on paper but the main thing will be sticking to that amount.

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    How To Stay On Track

    Habits and cravings are the devil when it comes to dieting. Lets first deal with habits. Juge explains that it takes a good week or two to ease into dieting. Fast food is so easy and theres a McDonalds on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you. The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. Youll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

    To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. Many of my clients have their cheat meal on Sunday, so then theyre ready for Monday and the week to come, he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want topizza, lasagna, doughnuts, beer, chips, you name it. Remember, though, its just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

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    What Is Body Recomposition

    Body recomposition refers to the process of changing your ratio of fat mass to lean mass — that is, losing body fat and gaining muscle mass. The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of “bulking and cutting” in which you intentionally put on a lot of weight first and then go through an intense calorie deficit to lose the fat and reveal the muscle underneath.

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    How To Lose Fat And Gain Muscle At The Same Time

      There are a lot of reasons to work out, including improving health, burning fat, gaining muscle, and just simply feeling better. Many of us have multiple goals at once, and luckily, a lot of these logically go hand-in-hand. Losing fat and gaining muscle, however, seem to be a little conflicting.

      When you’re trying to lose fat, you’re trying to get rid of some of your body’s mass when you’re gaining muscle, you’re looking to do the opposite and build up your body. So it makes sense to wonder, can you really add muscle mass at the same time? Surprisingly, the answer is yes.

      In fact, working on both goals at the same time will maximize your resultsmany of the same exercises that are good for burning fat are also great for building up muscles. And its kind of a domino effect: When you have more muscle mass, your body requires more energy at rest .

      But nailing fat loss and muscle gains in one fell swoop requires a strategic approach. Heres why: If you want to lose weight, you need to burn more calories than you consume. But when you restrict your calories, your body has to pull from existing energy stores in your bodyfat, carbohydrate, and even proteinin order to function. As a result, you wind up losing fat, but unfortunately, you also lose muscle mass.

      To achieve both goals at once, you need to focus on two main things: protein and weightlifting.

      And remember: losing fat and gaining muscle does not require cutting calories.

      With The Right Plan And The Right Discipline You Can Get Seriously Shredded In Just 28 Days

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        Youre training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. News flash: While thats critical to your ultimate success, its just not enough for you to lose the excess fat.

        To reach your get-lean goal, you must also follow a get-lean diet, filled with the best foods to burn fat. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys, or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. Its the backbone of your entire plan, the foundation of a hard body.

        Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. The diet is 65% of what you need to get in shape, he says. Juge would know, as hes helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.

        10’000 Hours / Getty

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        How Much Protein Do You Need To Gain Muscle

        Many people find themselves asking, How much protein should I eat to gain muscle? Like most things in life, there isnt a one-size-fits-all answer, but there are some guidelines that can help when it comes to muscle building foods.

        How Much Protein Per Day?

        The recommended dietary requirements for daily protein is at a modest 0.8 g/kg of body weight per day. This means if you weigh 130lbs, optimal protein intake would translate to eating a minimum of 47g of protein, or about 2 small chicken breasts a day as part of a muscle building diet.

        This RDA requirement is the bare minimum of protein consumption and is based on the average sedentary individual. If you dont exercise and also sit for 8+ hours a day, then the RDA recommendation is perfect for you, and theres no reason why you need to eat more protein.

        How Much Protein Per Day to Build Muscle?

        I have found from training clients that a higher protein intake translates to faster fat loss and a higher metabolism versus a lower protein intake, even if you dont do strength training. Adding more protein to your diet causes you to eat less, which results in weight loss.

        For building muscle and fat loss, I would recommend about 40% of your total calories come from protein, or about 1 gram of protein per pound of body weight.

        Good Sources of Protein

        Instead, swap out your breakfast with high-protein choices like eggs, Greek yogurt, or smoked salmon, or throw a scoop of protein powder in your smoothie or oatmeal.

        You Can Build Muscle And Lose Fat Simultaneously

        “Although many people claim that you cannot do it, it is indeed possible to build muscle and lose body fat simultaneously. This process is often referred to as ‘recomping,'” Ben Carpenter, a qualified master personal trainer and strength-and-conditioning specialist, told Insider.

        “Part of the confusion is that people understand you need a surplus of calories to gain weight and a calorie deficit to lose weight, so these two concepts sound completely opposing,” he said. “However, this refers to total body weight as one. You can lose body fat and gain lean body mass at the same time.”

        Carpenter cited a study that found that men eating in a 40% energy deficit for four weeks while resistance training, doing high-intensity interval training, and consuming a high-protein diet were able to increase their lean body mass.

        A second study found that women who did resistance training and ate a high-protein diet simultaneously lost fat and built muscle.

        So yes, it’s doable.

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        Can Other Diets Also Be Whole Food Diets

        Heres where it gets confusingyes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.

        For example, here are the foods involved in the MIND Diet:

        • Green, leafy vegetables five times a week
        • Five or more different colored fruits and vegetables every day.
        • Berries five times a week
        • Five or more servings of nuts a week
        • Olive oil five times a week
        • Whole grains five times a week
        • Oily fish twice a week or take an algae-based omega-3 supplement
        • Legumes and pulses five times a week
        • White meat/mix of plant-based proteins twice a week
        • No more than one glass of wine a day
        • One or two coffee or tea a day max
        • Two liters of water a day

        Thats pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.

        Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so its important to read labels really carefully. But its only some, not all.

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