Generally, the goals of exercise focus on two things: reducing body fat and increasing muscle mass. In fact, achieving just one of these is already impressive, but accomplishing both simultaneously is a completely different level.

 

Experts refer to this as 'body recomposition,' which involves reducing body fat and increasing muscle mass to change body composition. The biggest obstacle to achieving this is that the two goals present different requirements.

 

To lose body fat, you need to burn more calories than you consume. On the other hand, to build more muscle, you should increase protein intake and prioritize strength training. Based on data from the American men's health magazine 'Men's Health,' we examined whether it is possible to burn fat and build muscle simultaneously.

A meta-analysis published in 2020 suggested that simultaneous achievement might be possible. However, the data had limitations due to being based on a small sample of young athletes.

 

Experts point out that "while it may be possible to burn fat while building muscle, this is not necessarily the optimal method." In fact, it could lead to even slower progress. A more effective approach is to prioritize one goal at a time, especially focusing on muscle building rather than fat reduction.

 

Fitness experts say, "Focusing first on building muscle can lead to some fat loss as a byproduct," adding, "This can help establish much more advantageous habits in the long run."

 

When the amount of muscle increases, the metabolic rate rises.

 

This is because the body requires more energy to maintain muscle tissue than fat tissue (body fat). This is why focusing on muscle building helps reduce fat much more quickly. In this regard, here are three tips to lose fat and increase muscle.

 

Focus on strength training along with low-intensity aerobic exercise

 

To increase muscle mass, it is necessary to incorporate resistance training into your workout routine. To reduce fat, calories need to be burned, and strength training helps with fat burning.

Aerobic exercise can burn more calories, but excessive activity can jeopardize muscle growth. To build muscle, focus on strength training along with low-intensity aerobic exercise.

 

Adequate protein intake

 

Proteins are components of muscle tissue. If there is not enough protein, muscles may begin to break down. This is an important consideration when limiting calorie intake.

 

While calorie restriction is the key to fat loss, restricting protein can lead to muscle loss. To increase muscle mass without excessively gaining weight, you need to change the composition of nutrients in your calories.

Increase the proportion of protein sources in the diet. Aim for a minimum of 1 gram of protein intake per pound (0.45 kg) of body weight.

 

Rest is also important... Sleep well and take good rest.

 

When starting exercise, do not push yourself too hard or try to exercise too quickly out of greed. Excessive training can lead to injuries. If you aim to burn fat and build muscle, it is important to prioritize recovery.

 

Recovery involves giving the body time to heal itself after intense exercise, and rest should not be neglected. Proper rest means adequate sleep. According to a study published in 2020, sleep deprivation led to a decrease in the release of components that build muscle.

 

 

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While engaging in light aerobic exercise

You also need to do muscle exercises.

Protein intake

My body weight is 0.45 kg, with a maximum of 1 g.

 

I'm worried about having too much or too little protein.

 

Do you consume a lot of protein?