It can be tricky to add muscle while burning fat. You have to eat enough to feed muscle growth while making smart nutrition choices to help your body tap into fat stores over muscle tissue. Here are some tips to help you to reduce your body fat while increasing muscle.
1.Train with resistance
Strength train. You need to challenge your muscles in order for them to get stronger and to potentially grow. The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. Low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn’t mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success. Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance.
2. Eat in a slight calorie deficit
Eating more calories than you burn, adds to weight gain. And if you eat fewer calories and burn more calories through physical activity, you lose weight. If you train heavy and eat a caloric deficit, your body will pull from its fat stores to both fuel itself and potentially also build muscle. This is a win-win. For most people, a calorie deficit of 500 calories per day is sufficient for weight loss.
Eventually, you’ll reach a status where there just isn’t enough fat on you to help with Increasing muscle mass. At this stage, you can no longer stay with a caloric deficit. You’ll need to flip to a slight caloric surplus to build more muscle.
3. Rest so your body can recover
The body repairs and strengthens itself in the time between workouts, that is why its critical for athletes to take a rest day. Recovery allows the body to replenish energy stores and repair damaged tissues. Without sufficient time to repair and replenish, the body will continue to break down from intensive exercise, and off course we don’t want this to happen. Our goal is to burn fat while building muscle, right?
4. Eat enough protein
Sustain a slight caloric deficit while eating enough protein. You need your body to burn more calories than you consume, and also provide your body with enough protein to rebuild its muscle. Outside of being in a caloric deficit and lifting weights (or yourself), eating enough protein is one of the key components of both losing body fat and building muscle. Protein is the number one nutrient for creating new tissue
5. Use cardio to Burn Fat
For high-intensity exercises, like sprints, the body will rely more on carbs for fuel than fat. That’s because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown. For long, slower exercise, fat is used more for energy than carbs. If you want to burn more fat, you have to burn more calories than you consume. High intensity exercises burn more calories in less time than low intensity exercises. Burn Fat with a mix of cardio. It comes down to what type of cardio exercise you prefer doing and how much time you have. 30 min is a good time to aim for. Cardio is a great tool to work around calories.