Today we are giving you the things you need in order to lose fat and build muscle at the same time. It sounds like a fairytale, but it only comes down to a few basic principles.
Eating 4-5 meals a day with protein will give your body the most opportunities to build muscle throughout the day. It is important to evenly spread the meals throughout the day to maximize muscle protein synthesis.
2. Training frequency
Train each muscle group twice a week. This will give your body more opportunities to grow. If you train each muscle group only once a week then you are not getting the most out of your muscles. If you on the other hand train your body part 3 times a week, you might not give your muscles enough time to recover.
3. Steady-state cardio
Incorporating steady-state cardio instead of HIIT or other intense versions of cardio, into your workout routine can be beneficial. When you do HIIT cardio and weight lifting, your body will need to recover from both, thus not maximizing the muscle gains. Try to do a less intense version like steady-state cardio instead.
4. Eat at maintenance calories
Eating at maintenance calories allows your body to have enough fuel to have a great workout and not be hungry all the time. You will end up at the same weight as before, however, your body composition has changed, with less body fat and more muscle.
5. Progressive overload
Do more than last time. Without progressive overload, your body doesn't have a stimulus to grow. So with your next workout try to squeeze out a couple of extra reps or add more weight.
6. Eat more protein
Eating more protein will help to maximize muscle growth. Besides that, eating more protein will also keep you satiated throughout the day. 1 gram of protein per pound of bodyweight or 2 grams per kg bodyweight should be more than enough.