This question has appeared many times on the question and answer platform of Trainwith. Can you gain muscle and lose fat at the same time? The answer is: no. Unless you are a top fitness athlete and have taken steroids or growth hormone. But don't be disappointed yet. In a sense, the average trainer can actually achieve the effect of "increasing muscle and reducing fat". You will know after reading the article.
Increase muscle and reduce fat
First of all, it must be clear that muscle and fat cannot be converted at all, and they are two unrelated organs. It is nonsense to say that "eat fat first and then exercise" or "muscles will get fat without exercise". Scientifically speaking, it is absolutely impossible to gain muscle and lose fat at the same time. For reducing fat, the first condition is insufficient calories, that is:
Heat consumed >; The calories you consume.
As long as we can do this, we will certainly accomplish the task of reducing fat. However, due to different training methods, different dietary intake components and different personal constitutions, the proportion of water, fat and muscle in the weight we lose is different.
For muscle gain, the first condition is exactly the opposite, that is, excess calories, like this:
Heat consumed
As long as this can be done, it is possible to gain muscle. Please remember the word "possible". For fat loss and muscle gain, the premise of both is "eat right &; Exercise is right, but reducing fat is certain, and gaining muscle is only possible. For long muscles, there are too many factors that affect success, such as training, genes, sleep, nutrition and so on. It is much more difficult to gain muscle than to lose fat. Moreover, due to the completely opposite preconditions, it is impossible for the human body to reduce the absolute value of fat and increase the absolute value of muscle at the same time, and vice versa.
Importance of distinction
For professional players, they will completely separate muscle gain from fat loss. When you gain muscle, focus on gaining muscle, whether it's lines or body fat. Because fat and water will be reduced as much as possible when reducing fat, no matter how careful you are, you can't avoid muscle loss. The only purpose of doing this is for efficiency.
So we can see the amazing difference of top players' body shape in season and offseason. Unless you are a fitness enthusiast, few people want to experience such a body change, right? Like I said, it's not easy for everyone to change like this. What should ordinary trainers do?
What should the average amateur do?
Is it necessary for ordinary lovers to distinguish between fat loss period and muscle gain period? I think it varies from person to person. If you pursue the ultimate progress and want to see how well you can do, first of all, please let me pay tribute to your determination and high demands on yourself! You did a good job. You should divide your muscle gain period and fat loss period. However, if you just want to maintain a healthy life and improve your figure a little, there is no difference in scores. As long as you eat clean and practice carefully, you can also achieve the effect of "increasing muscle and reducing fat".
Relative fat loss period
When you lose fat, both fat and muscle are lost. As long as you keep enough weight-bearing training, keep aerobic exercise 3-5 times a week or more for 30-40 minutes each time, and ensure that you take enough protein to maintain muscle repair, you can make the fat loss rate as high as possible and the muscle loss rate as low as possible. In this way, when reducing fat, try to keep the hard-won muscles as much as possible, so as to have a good figure, this line and that line. Otherwise, it's just a shriveled chest, collapsed hips and sunken ribs. Please poke the figure below for the detailed training plan.
Relative muscle growth period
On the contrary, when you gain muscle, muscle and fat grow at the same time. However, while ensuring enough calories, by carefully controlling the intake of diet, using a lot of complex carbohydrates, high-quality fat and enough protein, the growth rate of muscle can be much faster than that of fat. As long as your muscles grow faster than your fat, your body composition, that is, your body fat rate, will continue to decline.
What does this mean? In this case, your scale will tell you: I am heavy, I am heavy again. But your mirror will tell you: I lost weight! I lost weight again! The mermaid line is out! The ass is coming out! In the article, Trainwith emphasized to everyone countless times, don't care about weight! Don't care about weight! Watch your figure! Walking on the road, everyone can see your fat, but no one knows your weight.
For ordinary amateurs or beginners, it is almost unnecessary to make a big distinction between training in the period of relative fat loss and training in the period of relative muscle gain. The only difference is whether the total calorie intake per day is higher or lower than the consumption value. The average enthusiast may not be able to strictly control the number of calories he consumes, so there are often high and low. Although such casual eating habits can't cause extreme changes in your body, as long as the composition of these calories is enough: enough protein, complex carbohydrates and high-quality fat, your body composition, that is, the body fat rate, will definitely decrease bit by bit, and your muscles will increase bit by bit (before the platform period), and your body will naturally get better.
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