Fitness expert shares tips to gaining muscle while losing fat!

Yash Vardhan Swami

Losing weight can be great and it is possible to lose fat and weight gain muscle at the same time, people are capable doing both, but it's not a very easy thing to do. Busting myth about muscles and fat loss, Yash Vardhan Swami, Health and Fitness expert says, "First thing we need to understand is that gaining muscle and losing far are two different phenomenon. So, fat cannot be converted to muscle director and vice versa. 

Gaining muscle while losing fat - called body recomposition - it refers to the process of changing your ratio of fat mass to lean mass that is, losing body fat and gaining muscle mass. The goal of body recomposition is to lose fat and gain muscle simultaneously. It may decrease your risk of chronic disease and boost metabolism. Body recomposition isn't possible long term but can be a short term. It is possible and can and should be a goal for most beginners and those who are getting back to training after a long break. 

In case we are going back to the workout routine after a long break or a physical injury, it is recommended that we target fat loss as the primary goal that needs to be achieved. However, the workouts we do should also create an optimal environment for gaining muscles. Fat loss, however should be the first goal, and muscle gain can be treated as a bonus that should be achieved simultaneously. 

(Tips) 

* Weight training 

Challenge should be introduced to muscles. Yash Vardhan Swami said, "We need to expose our muscles to new stimulus - challenge our muscles through progressive overload through weight training." Progressive overloading refers to lifting more weight that what we lifted in the previous session or simply performing more repetitions of the same weight or increasing variety. 

* Nutrient deficiencies 

Knowing the nutrients that are lacking in the body and fixing the same with proper nutrient intake helps in reaching body recomposition goals. Adding to the same, working on cardiovascular health and managing stress also helps in achieving the goal.

* Calorie deficit 

The nutritionist recommended that we must consume lesser calories than the amount of which we are burning throught workout. This will further lead to calorie deficit and help in losing fat. There are also some substances, including caffeine. 

* Protein intake 

Protein is extremely essential for muscle gain. It also helps in satiety and optimal fat loss. Hence, it is important to include protein intake in the diet. Try increasing your protein intake to at least 0.73 gms per pound (1.6g/kg) of body weight per day and complete strength training at least twice a week. 

* Sleep 

Sleep has a significant impact on muscle recovery. Surely your personal trainer has informed you about the importance of sleep and that if you don't get enough of it. The Nutritionist also recommended 7.5 - 9 hours of sleep in a day in order to accelerate optimal fat loss, muscle gain and even overall health and immunity.