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Build Muscle and Lose Fat: Top Three Tips

The myth that you cannot build muscle and lose fat is just that – a myth. You lose fat by calorie deficit? And you gain muscle by eating more? Right…, so how does that possibly come together? Well, it comes across as an unachievable performance goal because most routines that attempt this fail to consider our top three, yet science-backed, tips for how to build muscle and lose fat.

So let’s grab some science, and bring on the top three tips to build muscle and lose fat…

1. Maintain Healthy Protein Levels in Your Diet

To build muscle, your body needs to synthesise more muscle protein than it breaks down – simply put, you need to make sure you’re getting enough protein. Protein also plays an important role in weight loss. Evidence suggests that eating protein can stimulate your metabolic rate and burn more calories in addition to reducing your appetite. Check out a study by researchers at Maastricht University that demonstrated even an increase in protein from 15 to 18 percent of calories reduced the amount of fat people regained after weight loss by 50 percent.

What is a healthy protein level? The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. Protein intake should be spaced throughout the day and after workouts.

2. Manage Your Calorie Intake

This is where it can get tricky. You need to own up to managing your calorie levels if you want to build muscle while burning fat. But keep in mind since you are attempting to do both, the results will not be as noticeable or as fast as if you were only doing one or the other. That is, if you were building muscle, and bulking, your calorie intake and workout routine would readily add mass, while in contrast, a calorie reduction with high weight training and cardio could lower fat quickly. But in this instance, we are working to walk between these goals.

The first thing you need to do is figure out your maintenance calories – that is, how many calories you burn on your rest/non-workout days. (This is known as your Basal Metabolic Rate, BMR, and is the number of calories required to keep your body functioning at rest.) There are many ways you can determine this number, but an online calculator is likely the easiest option. Here is one from the Mayo Clinic that uses the Mifflin-St Jeor equation. But understand this number is not going to be your constant intake – it is the guide to figure out your intake. To balance fat loss and muscle building, use the following calorie intake levels, based on your maintenance calories:

  • Weight training day: Increase your caloric intake by 5-15% with a focus on protein.
  • Cardio day: Stick with your maintenance level calories
  • Rest day: Decrease your caloric intake by 5-15%

You need to focus on this part of the effort – calorie management. This is where your program is made or broken. And before we move on, do not neglect to manage your macronutrient levels. We talk about this in our Performance Diet Tips.

3. Focus on Resistance Training In Your Workouts

Resistance training is the best method to build muscle and burn fat – if done properly. You can spend hours in the gym moving weight around, our you can maximize a workout with heavy, compound lifts. It’s not completely that simple – but, just about that simple. Compound movements burn more calories. The very fact that you have to use more muscles to stabilize the weight means that you stress and develop more muscle and burn more calories and fat as a result.

Focus on multiple sets of heavy compound lifts, with smaller isolation motions as finishing moves. This will enable you to keep your focus and energy on the primary lifts. You do not need to get fancy on this – just stick to the basic press and pull motions. You can find numerous online sites with workouts that focus on compound lifts – check them out.

Now keep in mind this is not about toning up, or physique training – as we tend to stay away from that with performance training. What our top three tips to build muscle and lose fat are for is just that – build muscle and lose fat. There are variations to what we call out above, and of course, every body is different – so you will have to see exactly how you respond to the training and diet management. But if you follow these general tips, you will find that losing fat while adding muscle is possible.

-Train Hard!

Top Winter Performance Tips

You are not alone if you struggle to maintain your fitness routine during the winter months. Your routine faces shorter daylight hours, harsher weather, holiday events, family gatherings, and of course, lots of food. If you feel like you have to choose between performance and the season, then let’s do a reset on that mentality, and then get down to work with our top winter performance tips!

First, it’s all on you. If you want your routine, then it’s not a choice at all – you just get it done. With the proper performance mindset, you will find you can easily sustain your performance during the winter months.

Second, you are going to have to make some adjustments to deal with the variances of the winter months. Proper planning is about adapting to life’s events to keep you on your performance track.

Third – with all the winter events, you better have some fun and down time in there. Performance is balance. As hard as you push and focus on your plans, you need mental health as well. Time with friends and family, a day or two of rest, and other items are just as important to sustaining your performance as squeezing out one more AMRAP session.

We’ve done cold-weather exercise before – but this time, we’ve selected three tips for each of the performance triad elements – fitness/movement, nutrition, and rest/recovery, to focus on key areas to keep your performance on track.

Exercise

For this part of the performance triad, in the winter months, there are three key tips to keep you on track:

  • Stay Active: Keeping active is the key to coming out of the winter months with your performance levels intact. No matter what the schedule, travel plans, weather forced closures, etc, you can run, jog, walk, do home workouts of bodyweight exercises, yoga, callisthenics, etc. By keeping active, you will keep your metabolism fired up, which will help in many areas: weight management, stress management, hormone balance, and sleep patterns.
  • Dress for the Weather: It can be tricky or at times deceptive to dress for winter exercise. Too much, and you can develop hyperthermia, too little and you risk developing hypothermia. Layering is the best approach. We can break it all down, our send you here, where Very Well Fit has a great article on cold-weather layering.
  • Join a Class: One of the best ways to stay motivated is to develop a means of accountability. If you find yourself wavering during the winter months, a class is a way to impose a sense of accountability to your efforts. Whether because you spent the money, or you do not want to be a no-show in front of others – class membership has been shown to help in fitness routines. If commitment is not an issue – then try taking a class in something you would not do the rest of the year when you are on your normal routine. Yoga, spinning, CrossFit, and others are great ways to keep active, make new fitness friends, and have fun.

Nutrition

With all the food choices, most of which are carb and sugar loaded, it can appear challenging to sustain a performance diet – but we can help with these tips (which all directly tie together):

  • Plan Your Meals: This is a tip that is a constant year round, but likely more important during the winter months when gatherings, family meals, and sweets abound. It can be easy to get caught up in all the food – but this is where meal planning can save you. By planning your meals, you can ensure you sustain proper nutrients, and not face the cravings of an empty stomach vs plate of winter sugar cookies! Planning your meals does not mean you cannot have sweets or those other holiday meals – rather, by planning you will ensure that you are getting proper nutrition at all other times, and not over-indulging when those festive times come.
  • Limit Sugar: Excessive sugar intake is one of the quickest way to add to fat storage. Now this might be hard during the winter season – this is one where you need to focus on keeping your sugar intake under control. But if you plan your meals, as noted above, then you will help keep your body fuelled and it will be easier to resist sugar and all the excessive calories that come with it.
  • High Protein Intake: Protein is a key tool in diet management. It keeps you satiated – meaning you are less likely to indulge in excess eating, and helps your body burn calories by being a denser material to digest. Ensure your meals contain good sources of protein, such as chicken and fish, and you will help control your desire to eat excessive amounts of unhealthy food items.

Rest/Recovery

The third part of the performance triad, and often most neglected is rest and recovery. Your winter performance routine needs to have adequate rest and recovery to ensure you are maintaining a balanced performance pattern. Here are three tips to support your efforts:

  • Get Adequate Rest: While the nights may be longer, many do not get adequate sleep and rest during the winter months. Limited and insufficient sleep can have even more effects on your body than muscle health. If you are one who puts off getting adequate rest, you risk impaired concentration, mood changes, weight gain, and a weakened immune system – something you do not want at the peak of cold and flu season! We’ve listed tips before, here, to help you get your proper rest and recovery time.
  • Stretch/Do Yoga: Recovery means resting your muscles. Not only through sleep, but also through stretching and exercise such as yoga. These techniques will help your muscles rest and recover from resistance training or hard cardio training. By giving your muscles care, you not only reduce the risk of injury, but also aid in their ability to recover and provide sustained performance training. If you are looking for tips on specifics, you can check out our other work on adding yoga to your routine.
  • Vitamin D: Make sure you get as much natural sunlight as possible. Natural sunlight exposure is the easiest and most reliable way for most people to get vitamin D – and the hardest to maintain in the winter months. Normal exposure of the hands, face, arms, and legs to sunlight 2-3 times a week for 10-30 minutes is sufficient time to produce enough vitamin D. The necessary exposure time varies with age, skin type, season, time of day, and other factors. During periods of sunlight, vitamin D is stored in your body fat and then released when sunlight is gone.

If you just finished reading, and are thinking these top winter performance tips sound easy – they are, but at the same time, so many people fall off their performance routines during the winter months because they do not follow these simple steps. So easy yes, but yet not done by so many who come out of winter wondering how they got out of shape!

In the end, do not confuse a performance mindset with difficulty. It’s the dedication during the winter months that makes your performance, not the difficulty. Follow these tips, and watch how you charge into spring weather!

– Train Hard!

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