Not sure how to lose weight fast and build muscle mass? Do not worry! You are in the right place.
Lean, muscular, strong and healthy - that's what many of us aspire to and constantly strive to achieve. Far from being easy, however, it is always known that the balance between building muscle and burning fat is notoriously difficult.
So, do you want to lose weight fast and build muscle? Let's take a look at some practical recommendations to help achieve your goals.
1. How to gain muscle mass
Our muscle tissue is forever in a state of degradation and repair in order to remove damaged proteins and replace them with new proteins.
Hence, this balance between muscle synthesis processes and muscle breakdown will determine whether muscle is acquired, lost or simply maintained.
As such, the goal of anyone trying to gain muscle mass should be to maintain a state of positive muscle synthesis (i.e. muscle synthesis is greater than its breakdown). The two main ways to do this are weight lifting and protein intake.
2. Resistance training
Resistance training, or weight lifting, is a great way to build muscle. The synthesis of new muscle proteins begins. In fact, lifting appears to keep muscle synthesis elevated for at least 24 hours and ultimately sets the stage for building new muscle.
3. Proteins
When we ingest protein (through our food or via a supplement) we give the body's building blocks for muscle protein synthesis.2 To be precise, it is the nine essential amino acids that are responsible for this effect.
In short, the protein we ingest should contain a blend of all nine essential amino acids that can be found in a variety of animal and dairy products, but also plant-based foods such as soy, quinoa and buckwheat products.
When choosing a supplement, research shows that whey protein is the best choice for maximizing response given its rapid digestion rate, although soy and casein protein are still effective and shouldn't. be neglected. 3
When it comes to protein, it's normal to throw down a post workout shake, but do you have enough for the rest of the day? In order to maximize your muscle gains, your daily protein intake should be at least 1,6 grams for every kilogram of body weight4 - which is around 120g for a 75kg guy.
Not only this, but the distance you consume protein throughout the day also benefits you to maximize your muscle gains.
So, try to consume some in each of your meals and snacks
4. Creatine
Have you ever found yourself struggling with the last reps of your workout? When you lift weights, one of the energy systems we use relies on creatine to help replenish energy stores quickly. This is where creatine comes in.
If you are able to increase your creatine stores within the muscle then you can complete those final reps as your system is able to replenish the energy needed to do so. With this in mind, it is not surprising that regular creatine supplementation leads to increased muscle mass as well as strength and power.6
Although creatine may come from numerous animal products - especially red meat - supplementing it can further increase our creatine stores and is particularly useful for vegetarians and vegans.
If you want to see the benefits quickly, you can complete an initial loading phase of 4 doses of 5g per day (for 5-7 days) followed by daily maintenance doses of 3-5g per day. Alternatively, lower doses of 3-5g per day can be used, although this will take approximately 3 weeks longer than the loading strategy.7
5. How to lose weight fast
Now let's focus on how to lose weight fast. To lose fat, we must ensure that the body is in a negative energy balance state. In short, to lose weight fast, we must consume fewer calories than our bodies require on a daily basis.
The key to doing this is to start with a little negative balance, as cutting too much would leave you with only a lack of energy in the gym and would be counterproductive to your muscle building goals. Aiming somewhere in the region for a 10% reduction below the daily requirement is a good place to start.
Although there are a number of different methods for doing this (e.g. intermittent fasting or calorie restriction), they all boil down to the same principle - by reducing your daily calorie intake below your daily needs. This is one of the most effective ways to lose weight fast.
6. How to gain muscle mass and lose weight fast
It's time to put together muscle loss building and fat loss for the ultimate physique defining formula.
While changes in your physique are possible, we should note that this process will depend on a number of factors, such as your training experience and current level of body fat, where beginners with more body fat will find it much easier to achieve. goals.
Conclusion
If gaining muscle mass and losing weight fast for your ultimate physique, then this is an achievable goal, but it will take patience and hard work.
Lifting weights regularly, consuming and supplementing adequate protein, and having a creatine reserve should help you reach your muscle growth goal, while a small calorie deficit will help destroy unwanted body fat. Be sure to keep in mind that this process can be lengthy and significantly more difficult for experienced lifters with already relatively low body fat.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.
