The Best Way to Lose Fat and Gain Muscle at the Same Time
The best way to lose fat and gain muscle at the same time is a combination of eating healthfully, prioritizing protein intake and making sure you get plenty of rest.best way to lose fat and gain musclelose weight and gain muscle Getting some professional guidance in the form of a trainer, exercise physiologist or physiotherapist can also help you ensure you're doing the exercises correctly and safely.

Weight gainers should be mindful of limiting their carb intake, as the body uses carbs for energy before turning to muscle for fuel, Khader says.best way to lose fat and gain musclelose weight and gain muscle Ideally, weight loss and muscle gainers should eat a meal containing carbs about two hours before exercising. This will provide the body with enough energy to power through a workout without jeopardizing muscle gains.

Having more muscle mass can make you appear slimmer at your target bodyweight, even though your overall weight may not change. That's because muscle is denser than fat, and it takes up less space in the body.

For many people, a goal of losing fat while gaining muscle is not feasible, especially if they're new to working out or haven't made significant lifestyle changes to support those goals. To lose weight, you have to be in a calorie deficit, and to build muscle you need to be in a surplus.

In order to achieve body recomposition, a person needs to be in a moderate calorie deficit when building muscle and maintaining their current weight when losing fat, Khader says. It's not an easy feat, and it's important to keep in mind that some individuals will be able to do this much more easily than others due to genetics, socio-economic status, mental health or other factors.

To build muscle, it's essential to focus on resistance training, a type of exercise that involves lifting weights or using machines to move the body's own muscles against gravity. It's not as scary or intense as it sounds, and it's a key part of gaining muscle while losing fat. HIIT and high-intensity strength training are particularly effective because they place the muscles under tension, which causes micro-tears that the body repairs with more muscle fibers.

When you're in a calorie deficit to lose fat, it's important not to limit your protein intake too much, as doing so can lead to loss of muscle. If you do not eat enough protein, the body will turn to its own muscle tissue for energy, which can slow or even stop your progress toward your goals, Khader says. A dietitian can help you determine how much protein your body needs while keeping you in a calorie deficit. They can also help you find a balance between carbohydrate intake and protein to meet your body's needs. They can recommend foods like fruits, berries, yogurt, rice pudding, low-fat custard and milkshakes. They can also advise you on balancing macros and hydration, as well as other aspects of nutrition.