Tagged as: nutrition

Build Muscle and Lose Fat article

Build Muscle and Lose Fat article

By Emily Mailloux

We all want it, right? We’re all after that elusive goal to increase our muscle mass while decreasing our body fat percentage. Changing your body composition can be challenging and requires a lot of hard work and patience, and losing fat while gaining muscle tone is even harder. However, it definitely can be done, if you make sure to follow the guidelines below.

 

While exercise plays an important role in body composition (and we’ll discuss that more in a minute), changing your nutrition will have the biggest effect on your body’s ability to lose fat while simultaneously building muscle.

 

First, increase your protein intake and decrease your carbohydrate intake, particularly those carbs found in processed and sugary foods. For the best body composition results, aim to get 1 gram of protein per pound of bodyweight each day. Sound like a lot? Start by getting a minimum of 25% of your daily calories from protein, and make sure to space the protein out evenly throughout the day. Shoot for a minimum of 25-30g of protein per meal.

 

Next, make sure you’re eating a lot of good, healthy fats, particularly for breakfast, which will help you feel full for longer. Swap out your carb-heavy breakfast (cereal, granola, pancakes, waffles, scones, etc) for a breakfast high in protein and fats (eggs, avocado, salmon, turkey or chicken sausage, cottage cheese). Save the bulk of your carb-heavy meals for right after your workout, when the body needs to replenish its glycogen stores.

 

Also, make sure you aren’t in too great of a caloric deficit. While it is tempting to drastically cut calories to lose body fat, remember that you can’t grow muscle in a caloric deficit. Instead, keep your calories at a maintenance level but adjust where those calories are coming from by changing your macronutrient ratios as discussed above – increase protein intake, make sure you’re getting enough healthy fats, and decrease carbohydrate consumption.

 

Finally, watch your alcohol consumption, and set a goal to cut down or cut out alcoholic drinks from your diet. Not only is it empty calories with no nutritional benefit, but alcohol also alters your sleep and decreases your body’s ability to recover from your tough workouts. Alcohol also increases cortisol levels, your body’s stress hormone. Prolonged increased levels of cortisol have been linked to weight gain, particularly around the abdomen, slowed metabolism, and degradation of muscle mass. Increases in cortisol also cause increases in ghrelin, the hormone that stimulates appetite. This is why the more stressed out we are, the more likely we are to binge on food. Engage in stress management techniques, such as meditation, yoga, or even a walk outside, to keep your body’s cortisol levels in check.

 

Now that you’ve got your nutrition in check, let’s talk about the most effective training to rev up your body to burn fat and build muscle!

 

First, train with short, intense bursts. This includes sprinting (one of the most effective workouts to burn fat quickly) and high intensity interval training (HIIT workouts). You can create your own interval workout pretty simply: choose three exercises (let’s say a goblet squat, a push-up, and a kettlebell swing) and do 30 seconds of each exercise alternated with 30 seconds of rest (30sec squat, 30sec rest, 30sec push-up, 30sec rest, 30sec KB swing, 30sec rest). Repeat this circuit 3 times for a total of only 9 minutes.

 

Another way to train with these intense bursts is to utilize supersets in your training. Superset two opposing movements, for example, an upper body pull (pull-up) with a lower body push (squat), and perform them back-to-back. This helps to keep the intensity of your workout up and minimize rest time, but still allows each muscle group time to rest. Don’t check your phone during these supersets, switch quickly from one to the other to keep that heart rate up!

 

Performing complexes is another excellent method for burning body fat while building muscle definition. Complexes can be performed with a dumbbell, kettlebell, or barbell, and the goal is to complete all exercises within the complex without putting the weight down (for example, a kettlebell clean, squat, and overhead press, repeated 10x, never putting the KB down until the end of the set).

 

Finally, lift heavy and lift often. Strength train at least 3 times a week, and prioritize the big, compound movements that work all the major muscle groups and movement patterns. And don’t forget to take ample time to recover! Take at least 24-48 hours of rest between training the same muscle group so your muscles have time to rest and grow. Sufficient sleep is also crucial to muscle recovery and growth, so aim to get between 7-9 hours of sleep each night. When you’re sleep deprived, your body craves glucose (aka sugar) in an attempt to find energy, so you’re more likely to consume more calories, particularly the sugary empty calories, on days when you haven’t gotten enough sleep.

NEW YEAR, NEW YOU!

If you’re like most people, the holidays are a time of mixed emotions. You’re excited and anxious to spend time with family, and you’re dreading the extra weight that you know you’re bound to gain. Are these holiday pounds inevitable?

Lean in close to catch these seven secret ways to help you fend off extra weight through the holidays. And once you’re done, don’t keep it a secret. Go tell somebody!

Holiday Secret #1: Listen to Your Body

It may not speak quickly enough all the time, but you know your body is constantly telling you things. Sometimes it tells you to stop a certain activity before you get hurt. During the holiday season, it tells you to put the brakes on your eating before you go beyond the point of no return. When your body tells you it’s full, listen up! A single bite after you’re full will lead to extra calories and eventually, extra pounds.

Holiday Secret #2: Confine the Holidays

For some, holidays become weeks and even months of poor eating. Be careful to avoid this pitfall by digging into your holiday foods only on the actual holiday. Treat the other days like normal days—even if you’re off of work. And when the holiday is over, let someone else take the leftovers home and go to your own house without any pudding or gravy in tow.

Holiday Secret #3: Eat First, Party Second

You read right—it’s good to eat before heading out the door. Have a healthy, well-rounded meal at home with fruits, vegetables, and your protein source of choice. And drink a tall glass of water. Why? So when you get to that holiday party that is overflowing with cookies, cakes, candies, and calories, you’re not hungry for it. Your stomach is full of healthy goodness and has no room for the fattening stuff.

Holiday Secret #4: Plan Your Escape

Getting away from food isn’t easy. If you expect to be able to walk away from delicious thigh- and gut-growing foods without any forethought, think again. Before walking into a potentially fattening situation, plan out what you’re going to eat and take your own dish to share if necessary. Any time there is a particularly difficult eating situation, make plans an hour or so after the dangerous-to-your-diet event begins and excuse yourself.

Holiday Secret #5: Exercise Everywhere

One of the best excuses to gain weight is that you have to travel to visit family and don’t have access to your personal trainer. Well, guess what? Just because your trainer isn’t staying in the hotel with you doesn’t mean you aren’t accountable! Scope out the area where you’ll be traveling and take advantage of whatever exercise opportunities are available. There may be a gym or pool at your hotel, a pay-as-you-go gym, or a nice park nearby where you can walk or run with or without family members.

Holiday Secret #6: Pay Attention to People

Holidays are about family and friends…right? Then stop focusing on food! When you go to a party, there is no need to hang out by the food table when there are people all around you! Ignore the grub and go for the meaningful stuff that you’ll remember and cherish. Besides, it’s much easier to talk without munching and you even listen better when you’re not stuck thinking about how good the next bite is going to be.

Holiday Secret #7: Drink Instead

No, this isn’t a license to drink as much alcohol as you can find. Doing that will add lots of useless calories to your waistline. Instead, do your best to make friends with a glass of water everywhere you go. As you mingle with your water glass, you’ll find it challenging to grab more than a couple of finger foods here and there, and the fact that it is water will help you remember to watch what else goes in your mouth!

Wouldn’t you love to make 2016 the year that you transform your body?

Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

REGISTER FOR THE NEW YEAR, NEW YOU CHALLENGE

Go on, do it now and secure your spot before the New Year’s rush.

Close