Training
Marisa HeinzeJune 14, 2022
Build muscle and lose fat: how realistic is it?
Strength athletes, especially beginners, not only struggle with building muscle, but also want to get rid of excess fat deposits. So, how can we agreeably lose fat and build muscle? Read on to learn how you can take your training to the next level to achieve this goal.
Training optimisation: essential for success
There are many benefits to optimising your training. In order to keep your body challenged but not overtaxed, a customised and optimised training plan is necessary for you to effectively lose fat and build muscle.
Important factors that you should consider for your training are:
(1) The time factor
Be aware that it will take time and be patient with yourself. It can take months before the first successes become visible. Crash diets are not recommended anyway, even if they result in rapid weight loss. Crash diets can even lead to muscle loss. In addition, the well-known yo-yo effect often occurs. It is easier to get used to a new way of eating or exercising slowly.
(2) Be willing to make changes
No training or diet plan will work if there is a lack of willingness to change. Therefore, be open to new impulses. To build muscle and lose fat, you need to make changes. This applies to your diet and your training plan. It is the foundation for your success. There are no one-size-fits-all solutions. It is important to check on a case-by-case basis which adjustments and changes make sense.
(3) Discipline: a guarantee for progress
Without discipline you will not be able to lose fat and build muscle. Success happens over time. Quality and quantity go hand in hand. On the one hand, training quality is of central importance. On the other hand, it is important to be able to sustain a fitness programme over a longer period. This requires discipline. Don't let setbacks demotivate you. They are part of the process. Stay focused and continue your programme. It is a development process. Over time, certain routines will become an integral part of your daily life.
Focusing on the role of nutrition
Nutrition is an important cornerstone. If you want to build muscle and lose fat, you need to pay attention to nutrition. A hard training plan won't do you any good if your body lacks important nutrients. A deficit of certain amino acids can even worsen fat metabolism. In particular, the amino acid L-methionine is important for weight regulation. It is just one example of many.
(1) Consume healthy foods
Try to avoid unhealthy foods if possible. As always, the exception proves the rule, and of course you can make the occasional exception. After all, a so-called "cheat day" is common among many athletes. Apart from that, a healthy and balanced diet is recommended. Sugar is the main cause of weight gain. Try to keep your sugar intake to a minimum. Unhealthy fats also hinder weight loss. Prioritise unsaturated and polyunsaturated fats. The latter are considered healthy. Saturated fatty acids, on the other hand, are unhealthy and stimulate the appetite.
(2) Variety is key
Your diet should be healthy and varied. This will ensure that your body gets all the important nutrients it needs. Certain nutrients are essential for the human body. They ensure that metabolic processes can work efficiently:
- Amino acids are involved in the production of hormones.
- L-tryptophan, for example, is involved in the production of serotonin.
- L-tyrosine is needed for the production of dopamine.
These are important hormones that are also called happiness hormones. A multi-faceted diet ensures that your body has all the important nutrients.
(3) Lose fat and build muscle: calorie deficit & protein intake
Fat loss requires a calorie deficit, while muscle building requires adequate protein and calorie intake. Thus, it is a challenge to find the right balance, but it is possible.
To successfully lose fat and build muscle, it is important to eat your basal metabolic rate of calories: not much more and not much less. These calories should also be nutritious and a good mix of healthy fats, complex carbohydrates, and sufficient protein.
If you keep your calorie intake too low, you risk muscle breakdown because the body will then take necessary energy from the muscles and break them down. However, a high muscle mass is essential for maintaining a healthy weight and body in the long term. The more muscle there is in the body, the higher our basal metabolic rate and thus our energy consumption.
Train strategically: the best training mix
So how should you comprise your training in order to effectively build muscle and lose fat? Generally speaking, you will succeed with what you enjoy and can do in the long term. We will provide you with some tips for your training below.
(1) Strength and endurance training
Strength training followed by light cardio training is an effective mix for fat loss and muscle building. The muscles use up fast-acting energy in the form of carbohydrates.
If you do 10-20 minutes of light cardio training after strength training, you can make the most effective use of the fat burning stage. Make sure that the endurance training at the end of the session does not exceed a heart rate range of 50-60%.
(2) Importance of muscle groups
To build muscle and lose fat, it is important to plan your training strategically. Often exercisers make the mistake of not paying attention to the order in which they train.
If you start with smaller muscle groups, you will have less energy for larger muscle groups. So, if you work out the biceps first and then move on to the back, the biceps will give up before the back has had a chance to experience sufficient stimulation.
Therefore, start your session with large muscle groups. At the end, move on to training the smaller muscles. Large muscle groups also burn more energy - and therefore more calories - than smaller muscles.
Large muscle groups:
- Back
- Thighs
- Glutes
- Chest
Small muscle groups:
- Calves
- Biceps
- Triceps
- Shoulders
(3) Increase exercise intensity
If you want to lose fat and build muscle, then exercise intensity is relevant. Remember that overtraining is also counterproductive. Intensity should be increased gradually, with regular recovery periods.
However, to ensure that your body is constantly exposed to new stimuli, adapts, and builds up muscles, it is important to increase the training after a certain period of time. You can do this by increasing the weights, adjusting the repetitions, or incorporating new exercises into your training. It is best to talk to a trainer about this.
(4) Plan recovery times
After the training sessions you also need rest periods. The regeneration phase is just as important as the training itself. The body needs rest periods so that important muscle growth processes can take place. Regeneration takes place primarily in the deep sleep phase. Therefore, it is essential to get sufficient and regular sleep. Restful sleep is also important for your mental health. Good quality sleep improves your ability to perform and concentrate.
Conclusion: lose fat and build muscle
Success depends on many factors. Nutrition, recovery, and training are all important components. Therefore, it is important for you to implement all areas. With this you can build muscle and lose fat. Everything else is a matter of time. With discipline and strategy, you will get closer to your goals every day. Even small changes can have a big impact, as long as you maintain the changes over time.