build muscle
  • Save
NUTRITION

Build Muscle And Lose Fat Fast

When everyone starts his building muscle hobby, all of his focus is on workout and training, neglecting his nutrition. But after some years of hard work and gaining nothing, one realizes the importance of nutrition, about how to eat to gain muscle and be healthy. This will be the game-changer for the ones serious for their body.

If you get your nutrition right but your workout is not perfect. Then also you can make amazing gains but it doesn’t work the other way around. If you are a beginner and you don’t possess nutritional knowledge, then mastering nutrition is far more important than training and should be your number 1 priority. Improving a poor diet can create rapid, quantum leaps in fat loss and muscle building progress.

Mistakes To Avoid To Gain Muscle

1. Eat Big To Get Big

A lot of pro bodybuilders give this advice to people. If you are aware but 99% of IFBB pro bodybuilders and athletes are steroid users, so they can afford to eat big to get big, but the rules that apply to them don’t apply to natural bodybuilders at all. They get away with tons of eating calories because their body burns much more calories.

We should count the macros of each meal, should have enough protein to allow the muscles to recover, have enough carbohydrates to fuel the workouts, the correct amount of fats to maintain healthy testosterone levels. So forget about eating huge amounts of meals and calories to gain muscle, that is simply not true.

2. Paying Too Much Attention To Supplements

Everyone is running for the best supplement to build their muscles. The truth is, the best supplement out there is homemade food. Don’t ever worry about supplements if your diet is off. There is no supplement that is going to give you greater results than homemade food.

Don’t go crazy with supplements, remember that they exist to fill in the gaps of your daily diet and that only a very small amount of them actually work.

3. Not Tracking Calorie Intake

Most people out there don’t want to track their calorie intake, they just don’t want to be bothered with having to count something, they can eat one food or another. Here is the truth though, if you want to lose fat or build muscle you have to regulate your food intake, period.

You need to ask yourself how serious you are, and counting your calories and macros id the fastest way to build muscles or lose fat and is the only way you can be in full control of what you are doing.

4. Not Getting Enough Rest

A healthy diet and heavy training won’t go a long way without something that is simple, but not always easy. Have a good night’s sleep. Lacking in sleep will have a negative impact on your muscle growth and ability to put your best effort at the gym.

Keep in mind that you stimulate growth by training, but it actually happens during recovery time.

According to the national sleep foundation people between 18 and 64 years old need from 7 to 9 hours of sleep. Older Adults, 65+ need from 7 to 8 hours of sleep.

Mistakes To Avoid To Lose Fat

1. Not Counting Calories

The number one mistake people make when trying to lose fat is not being on a caloric deficit state. There is no other way around it if you want to lose fat you need to eat fewer calories in a day than what your body burns, so counting calories becomes a vital part of the process.

Eating the right foods is what we aim for when trying to maintain optimal body composition. If you want to lose fat and not muscle, then a calorie is not just a calorie.

2. Doing Tons Of Cardio

Many overweight people do tons of cardio, week after week, to look exactly the same. They think spending hours on the treadmill is going to make them lose weight regardless of their current diet. Cardio can speed up the process of burning fat, as long as your nutrition is on point. Most people spend hours on the treadmill are not in a caloric deficit, in spite of all the cardio they are doing.

Cardio is an excellent tool to use along with proper nutrition because it can enhance fat loss and speed up your metabolism. But don’t make the mistake to rely only on cardio to lose fat, food intake comes always first.

3. Lifting Too Light

Another misconception about getting shredded is you should perform higher reps with lighter weight to tone the muscle. This misconception is probably the result of thinking that higher reps mean more work performed, which can help you burn more calories.

But it’s not necessarily the amount of weight that is used or the number of repetitions that helps burn the fat, but the intensity of the workout.

Build muscles and lose fat
  • Save

How To Track Your Food?

When it comes to food, we need to track two things, first is the weight of the food we are eating every day and second is its micronutrients( Carbohydrates, Proteins, Fats). The second being dependent on the first of course.

The number of micronutrients we consume per day plays a huge role in muscle building and fat loss, so keeping track of them becomes a vital task.

So you need to incorporate two new habits in your life now, and at first, it might seem that it takes forever to weight the food and enter its information in any of the apps you are using for calculating the number of calories or you may write in down. Like anything in life, it may look complicated at first but when you keep on the same process for the 21 days you will be used to it and won’t find it a difficult task.

Just remember you don’t need to be 100 percent sure with your numbers, at least at first, a rough approximation is just fine.

You can start tracking your calories and not the micronutrients, once you get used to tracking your calories move on to tracking the protein for each meal, then track your carbohydrates and fats. If you try to keep track of calories and micronutrients at the first level, you might get demotivated and probably giving up on the whole process.

Can You Build Muscle And Lose Fat At The Same Time?

The answer here is yes and no. You may or may not be able to do it, depending on your body composition, training experience and more. The key to do both the things simultaneously is to be in a moderate caloric deficit.

It’s important that you don’t put yourself in too large of a deficit, though, because it can lead to muscle loss, energy and mood crashes, and other problems. That’s anywhere from 300 to 500 calories from your TDEE( Total Daily Energy Expenditure)

So, don’t be fooled by those who claim that you can gain muscle and lose fat at the same time, while it can be done under very special circumstances. It is not the optimal approach to building muscles.

Pre And Post Workout Meals

1. Eating Before Your Workout

People often overlook the importance of pre-workout nutrition for long-term muscle-building goals. If we were to train on an empty stomach, first our glycogen stores will be rapidly depleted. Once they are fully depleted our body turns to our muscle as it is the next closest source of available energy.

Another negative consequence of not having a pre-workout meal is your performance will suffer, thus you won’t be able to pust yourself to the limit, making the progressive overload principle nearly impossible to achieve.

Foods Before Your Workout

We should have 20-40grams of carbohydrates, 20-40grams of protein 1-2 hours before the workout.

  • Bananas
  • Oats
  • Broccoli
  • Sweet Potato
  • Dried Fruit
  • Fruits
  • Greek Yogurt
  • Protein Bar
  • Brown Rice
  • Roasted Vegetables

2. Eating After Your Workout

The post-workout nutrition is where the majority of bodybuilders place a greater emphasis on. You must be aware that if you don’t eat protein or carbs after training, you will either impair muscle growth or miss out on the opportunity to accelerate it.

When you workout you start a process whereby muscle proteins are broken down. Although this effect is mild when you workout, it rapidly accelerates thereafter.

When muscle breakdown exceeds the body’s ability to synthesize new proteins, muscle loss happens. On the other hand, when the body synthesizes more protein molecules than it loses, muscle growth occurs.

Food After Your Workout

We recommend eating anywhere from 20-30 grams of fast digestive protein immediately after your workout.

  • Eggs
  • Greek Yogurt
  • Cottage Cheese
  • Salmon
  • Chicken
  • Protein Bar
  • Protein Powder
  • Tuna

How To Enjoy Cheat Meals Without Ruining Your Diet

Here is the rule of thumb when it comes to cheating: cheat once per week and try not to exceed 150% of your current caloric intake for the day.

This allows you to loosen up and enjoy yourself without losing most or all of the week’s weight loss progress.

Another good rule to follow is to save up calories if you want to eat a lot. Why not do some extra cardio on the day of your cheat meal. When having a cheat meal then save up calories by eating more or less nothing but protein leading to it.

Conclusion

Cheating incorrectly is one of the major reasons so many people can’t lose weight no matter what they do with their diets. Cheat correctly and you can have the best of both worlds, the satisfaction of overeating without the penalty of major fat gain.

Calorie Count is the major step to your building muscle and losing fat program. We need to keep an eye on our daily calorie intake to see the miracles.

Copy link