I’m not hugely overweight or unfit, but I’d really like to get in better shape. I want to lose fat and build muscle, but I’m confused about whether I can do both at once. Should I focus on one goal first and then switch to the other? I’m eating a balanced diet and have seemingly been consuming maintenance calories for a while, as my body and weight haven’t changed. Training-wise, I like working out and do a bit of light weight training, classes like HIIT and Pilates, and sometimes go for a run. What do I need to do to start seeing change in both areas at the same time? Having two different goals like yours can make knowing how to train and adjust your diet confusing. There’s a lot of conflicting advice out there, but you’ll be pleased to know I’ve spoken with three experts in the area to find out the truth. People often talk about wanting to lose weight, but in most cases that’s not really what they mean. They usually want to lose fat. If you lose weight, you’re losing both fat and muscle, so though your body may get smaller, your shape won’t really change.
Daily total: 1, calories, g protein, g carbs, 36g fat. Daily total: 1, calories, g protein, g carbs, 35g fat. Snack: g raw carrots and hummus. To lose weight, we have to burn more calories than we are eating. I’m eating a balanced diet and have seemingly been consuming maintenance calories for a while, as my body and weight haven’t changed. Breakfast: 2-egg omelette with cheese. Some men can lose up to 5 lbs. If you are someone who loves a cardio workout but wants the lean muscle mass building effect of weight training, HIIT high-intensity interval training may be for you.
Perhaps the most important change most people need to make when attempting to get leaner is to replace processed foods and refined sugars in their diet. The body simply adores storing these as fat, so instead aim to eat fresh vegetables, protein and healthy fats. Making this change will see you shed that unwanted fat while maintaining your muscle. Another important part of a healthy diet when trying to lose weight is to make sure your food is full of fibre. This will keep you feeling full, as well as providing your body with a boatload of vital nutrients and antioxidants. It also cuts your calorie intake to around 1, a day, which will help you remove any excess flab on your frame quickly. The good news is, though, the level of protein found in this nutritional strategy should be more than enough to maintain your existing muscle mass. It is best to work out around the times when you consume the majority of your carbohydrate. Having your carbs around your training means that your muscles will be primed and strong enough to tackle whatever weight you throw at them, irrespective of your wider weight loss goal.