Losing weight is great. So is gaining muscle. But you know what’s even better? Doing both at the same time. You might be thinking, “How is that possible since you have to eat less to lose weight but eat more to gain muscle?” The general idea of calorie consumption resulting in body composition change is way more complicated than it seems. And because of this, total body transformation–weight loss and muscle gain together– is possible, but it takes hard work and dedication. Read on to learn how to lose weight and gain muscle at the same time.
How to Lose Weight
Your above suspicions were correct in the sense that the easiest way to lose weight is to consume fewer calories than what your body is burning each day. However, there is more to it than that. Yes, you can eat less, but you can also adjust your macronutrient percentage. When you do this, your body starts looking for other ways to produce energy. The hope is that your body will break down excess fat to use for energy. This is why reducing your carbohydrates helps encourage fat loss because the body will always prioritize using carbs first for energy. However, when you are in a caloric deficit, your body will also start breaking down muscle to provide energy to the body. This is not good when you are trying to lose weight but also gain muscle.
How to Gain Muscle
On the other hand, to gain muscle your body needs more food–protein and calories–to give you the energy and strength you need to lift heavy weights, which helps you build muscle. Trying to do intense strength-training exercises while you’re in a caloric deficit is not only hard and exhausting, but it can also lead to injury more quickly. Again, this is counterproductive.
How to Lose Weight and Gain Muscle at the Same Time
Even with the vast differences between how to lose weight and how to gain muscle, there is a way to do both at the same time.
First, You Need to Understand Body Composition
What is body composition? Simply put, it is the ratio of fat mass vs. lean mass (muscle, bone, tissue, water, etc.) in your body. To lose weight and gain muscle at the same time is to change your body composition so your body has less fat mass and more lean mass–in the form of muscle. At Custom Fit, we can measure all of this with our InBody 570.
Next, You Need to Adjust Your Mindset
Changing your body composition is actually not about weight loss. It is about fat loss. If you want to look fit and get that “beach body” you’ve always wanted, you need to do more than simply lose weight. As we noted, if the “weight” you lose is muscle mass, you won’t get that toned look you’re working toward. You’ll just be thinner with less muscle mass or definition.
So, rather than focusing on overall weight loss, adjust your mindset to fat loss. Changing your body composition isn’t about a number on a scale. It is about shedding fat while building muscle. Even if the number on the scale stays the same, if the fat in your body decreases while the muscle mass increases, your body will look different––toned, slim, and defined. At Custom Fit, many of our clients see all three: fat loss, muscle gain, and the number on the scale go down.
Then, You Need to Do The Best Exercises to Lose Weight and Gain Muscle at the Same Time
When it comes to changing your body composition, not all exercises are created equal. For example, going on a 10-mile run four times a week, while definitely impressive, won’t help you gain muscle. Similarly, if you spend seven days a week at the gym doing slow and steady weight lifting exercises with long rest breaks in between, your muscles will grow but weight loss won’t be achieved. You have to find the perfect balance.
At Custom Fit, our SF personal trainers are skilled in a variety of training styles to help you meet your fitness goals. With a focus on core strength, functional exercises, correct form, and proper nutrition, we help you change your body composition by establishing a solid foundation for long-term success in health and fitness.
If you’ve ever tried eating a super restrictive diet to lose weight fast or hitting the gym twice a day to grow your muscles, you know it just doesn’t work that way. To be sustainable, it has to be a lifestyle change. Changing your body composition is a long-game. But it isn’t one you have to go through alone, which is one of the many benefits of hiring a personal trainer in SF.
So, what helps you lose weight and gain muscle at the same time? The perfect combination of…
High-intensity, cardio-based exercises that get your heart rate up plus muscle-building exercises to increase your strength and muscular definition plus a healthy, balanced diet. How this looks week by week depends on your gym schedule and training frequency.
Lose Weight and Gain Muscle with Custom Fit
If you are ready to change your body composition by losing fat and building muscle, you’ve come to the right place. Our San Francisco personal trainers are ready to help you achieve your fitness goals at our SF private gym. Plus, we have nutritionists and dietitians on staff to help you approach your fitness goals with a holistic approach that is meant to not just last for a few months but for a lifetime. Learn more today!