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Losing fat and gaining muscle at the same time, known as body restructuring, can be difficult.
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Eating a high-protein diet with few calories, strength training, and adequate sleep are important.
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If you’re new to resistance training, achieving body restructuring will be easier, experts told Insider.
Personal trainers have broken down what it takes to lose fat and build muscle at the same time in order to achieve what is known as body restructuring.
As a general rule, to lose fat, you need to consume fewer calories than you burn. lack of caloriesalthough you need a surplus to build muscle.
But according to personal trainer and fitness club founder Nick Shaw, there are certain circumstances that make body restructuring easier to achieve. RP strengthCrossFit Games’ Official Nutrition Coaching Platform:
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Those new to strength training
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Returning to strength training after vacation
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If you change your diet to achieve adequate calories and protein for the first time
“It’s not the norm,” Shaw told an insider because body reconstruction is difficult to achieve.
It may be more difficult for some people because of potential barriers such as genetics, socioeconomic status, or mental health. M2 Performance Nutrition, told an insider. But in theory, anyone can lose fat and gain muscle.
Here’s what a personal trainer said you need to nail down to give yourself the best chance of achieving body restructuring.
eat a high protein diet
consume high protein diet On the other hand, studies suggest that a slight calorie deficit is most likely to preserve or even build muscle while losing fat. But don’t cut your calories too lowor more likely to lose muscle, Emily Servante, Certified Personal Trainer Ultimate Performance Personal Trainingpreviously told Insider.
One small study in 2016 It was found that men who consumed more protein while doing resistance training and high-intensity interval training lost more fat and built more lean mass, which is everything but fat.
Another small 2018 study a woman of high protein diet Strength training, on the other hand, lost more fat and built more muscle than those who ate less protein.
protein Helps muscles recover from training and keeps you feeling full.Also higher thermal effects of food That means the body uses more energy to digest it.
Eating at least 0.7 grams per pound of body weight daily is enough to maximize increase in strengthaccording to a meta-analysis published on September 4 sports medicine open,insider Gabby Landsverk previously reported.
strength training
Resistance training is key to body restructuring.
“Most people focus entirely on the weight loss aspect when trying to recover,” Molloy said. To do. building muscle mass likewise. “
in the meantime Cardio has many benefits For overall health, and while every type of movement burns calories, it’s not essential for fat loss, Molloy said.
a 2015 meta-analysis Overweight people who did strength training lost more fat than those who did cardio.
another Studies published in 2021 People who did mostly strength training were less likely to be overweight than those who did mostly cardio.
the translation is Strength training makes your body burn more calories Outside of training, Molloy said.
Shaw recommends training “like a bodybuilder.”
“Make sure you’re training with more volume in the gym,” he said. Sets of 8-12 reps Weights for each exercise that are heavy enough to be challenging.
Keep yourself challenged and apply to stimulate muscle growth progressive overloadwhich means gradually increasing reps or weights, he said.
Adequate sleep and stress management
Eat well and strength training, of course, recovery is also important, says Molloy.
Molloy recommends getting eight hours of sleep each night to lower your stress levels.
a 2004 survey It was suggested that two consecutive nights of less than 6 hours of sleep could increase hunger by 25% and cravings for ultra-high-calorie foods by 33%.the translation is ghrelin (known as the “hunger hormone”) increases when a person is sleep deprived, researchers have found.
Be patient
Experts say that restructuring the body is not a quick process, so patience is required.
“Unlike very rapid weight loss (shown in the prevalence of hardcore crash diets), muscle building is a notoriously slow process, so restructuring is no exception.
Veteran gym goers will see better results in the long run. Dedicated phases for fat loss or muscle gainsaid Shaw.
“The best way to lose fat is to eat less, and the best way to gain muscle is to eat more, so trying to do both can be counterproductive.
neither can Choose a body part to lose fatbecause this largely comes down to genetics.
“People tend to have stubborn parts, and even if you train those parts with weights, they’re the last place you’ll lose fat,” Shaw said. To lose weight and eventually lose that stubborn fat.”
Read the original article at insider
