How to build muscle and lose fat simultaneously
THERE’S not one exercise junkie who doesn’t like to see results depending on their reason for going to the gym. It could be that they want to firm up loose areas, lose weight, gain more evident muscles, and improve breathing and overall fitness levels.
However, when it comes to muscles, many people don’t like hearing that they need to lose weight first then do strength training at a later time to meet those goals. Instead, they want muscles now, and want fat gone at the same time. But is this possible?
Personal trainer Rohan Gordon said it is possible, but requires much discipline and determination.
Below he explains some steps needed to achieve this goal.
1. Dieting
Gordon said you are what you eat, so don’t be surprised when health professionals point out that dieting is the way forward or the key to opening all doors regarding what you are looking for. “With all that’s being said, the most important aspect when it comes to body recomposition — meaning reducing body fat — is diet. You can tweak your exercise programme to your needs and this will help you achieve. Always remember that dieting is the key,” he said. Gordon added that while recomposition will be challenging , it can be made simple on your wellness journey to simultaneous fat loss and muscle gain by incorporating a well-planned diet from your nutritionist or dietician.
2. Training
“Focus on steady, progressive principles — squats, leg presses, lunges, calf raises, hamstring curls, dead lifts bench and decline presses, dumbbell fly, push-ups, military press, chin-ups, lats pull down. As long as you are making progress by lifting more weights or doing more reps week by week, it will be a safe avenue for you to build lean muscles.
3. Cardio
The personal trainer said cardio is one of the best ways to cut fat. “Cardio is an excellent toolkit to have and to use in your training programme. The road to physique, bulking or cutting fat is running, skipping, fast walking, bicycle riding or using the elliptical machine.
