How to Build Lean Muscle and Lose Fat

Most of the time our fitness goal is to lose fat and gain muscle. This can be a tricky concept, but we’re here to make it easy to understand and achieve.

Let’s start with how to lose fat: 

How to Lose Fat

To lose one pound of fat in a week (which is a sustainable goal), you would have to be in a caloric deficit of 500 calories per day. You can create this deficit by eating 500 less calories, burning 500 more calories or a combination of the two. 

Can you guess which one of the two is easier? To achieve a caloric deficit that is maintainable, diet is the way to go. It’s way easier to eat less calories than it is to burn more. Now, we aren’t telling you to starve yourself, we actually recommend a combination of the two.

To burn 500 calories you would have to go for a five mile run. So instead of doing that everyday, do a workout that burns a couple hundred calories and try to eat less so that you reach the caloric deficit without restricting too much.

Now that we have the fat loss down, let’s move onto gaining muscle.

How to Gain Muscle

Gaining muscle mostly consists of two things: Strength training and consuming enough protein. In order to grow muscle you have to lift weights because it creates small micro tears in your muscle and the protein is what rebuilds those tears, making your muscle bigger over time.

  • To learn more about why women should weight lift click here.

How to Gain Muscle While Losing Fat

1. Strength Train

Did you know that weight lifting helps your burn fat better than cardio? This is because cardio burns both fat and muscle while weight lifting almost exclusively burns fat. Studies show that strength training also helps you burn belly fat better than cardio. Another reason strength training helps you lose fat and gain muscle is its ability to build muscle, and the more muscle mass you have, the more calories you burn.

2. Eat Enough Protein

Eating enough protein is the key to building muscle while losing weight. Protein is what builds up your muscles so you need to be sure you’re eating enough. Protein is also great because it helps you stay full, increases results and boosts metabolism and fat burning.

  • To learn more about why women need protein, click here.

3. Caloric Deficit

This last method to losing fat while building muscle can be confusing, so we want to make it clear for you. As we mentioned earlier, to lose weight you have to be in a caloric deficit. So how do you burn fat and gain muscle at the same time? You have to eat enough protein. You want to be in a caloric deficit, but you have to make sure you are eating enough protein to sustain your muscle growth. The recommended amount of protein you should consume is 1 gram of protein per pound of body weight. So if you weigh 200 pounds, you should consume 200 grams of protein per day.

Final Tip:

The last tip is if you aren’t losing weight, it means you aren’t in a caloric deficit and are eating too many calories. Try focusing on protein and fruits and veggies because you can eat those in almost unlimited amounts!

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