Hello ScarFitness family ♡
Let's talk about losing fat while continuing to build muscle.
Balancing fat loss and muscle gain may sound complicated, but with the right approach, it’s possible! These 3 key tips will help you achieve your fitness goals effectively.
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Slight Calorie Defecit
To lose fat you must be in a deficit, which means burning more calories than you consume. The key is to maintain a slight calorie deficit; anything more drastic can negatively impact your muscle mass.
- Eat 100-200 less than your "maintenance" calories.
- Prioritize Protein (1.8-1g per lb of body weight)
- Chose healthy carbs and fats
2. Lift Weights and HIIT Cardio
Muscle-building workouts paired with strategic cardio will help you burn fat while maintaining muscle mass.
- Strength Training: Focus on compound movements (like squats, deadlifts, and push-ups) that engage multiple muscle groups.
- Cardio: Include moderate to high-intensity cardio (like cycling or HIIT) to help burn additional calories. This accelerates fat loss while keeping you energized for muscle workouts. Find a balance... don’t overdo cardio as it could hinder muscle growth!
3. Prioritize Recovery
Muscle building doesn’t just happen in the gym, recovery is important. Giving your body time to repair and rebuild muscle helps keep fat loss on track as well.
- Get Quality Sleep: Aim for 7-9 hours per night to support muscle recovery and fat loss. Sleep is when the growth hormone is released, which is crucial for muscle repair.
- Rest Days Are Vital: Avoid overtraining. Take 1-2 rest days per week, where you do lighter activities like walking or yoga, allowing your muscles to recover and grow.
- Manage Stress: High levels of stress release cortisol, a hormone that can make your body hold on to fat. Incorporate stress-reduction techniques like meditation or deep breathing exercises.
Losing fat and building muscle simultaneously is something that needs the right mix of nutrition, exercise, and recovery. Patience and consistency are key, stay committed, and the results will speak for themselves!
With love,
Coach Scar ♡
