We All Want to Build Muscle and Lose Fat
As you get older, you may realize your muscles are starting to weaken while you’re gaining weight at the same time. It happens to all of us, including me – but there is an easy way out. There’s two simple methods: one for building the muscles, and one for losing the weight. Let’s take a look at the small, simple steps you can do to achieve both your goals.
Fat Loss: Eat More Protein
Eating more protein helps preserve muscle, boosts metabolism, and keeps you full longer. And you can do it easily even if you’re a vegan – just switch out chicken for tofu. If you eat a lot of protein during your meals, you’re less likely to snack later, leading to reduced weight.
Muscle Building: Stay Hydrated
Did you know, your muscles are about 75% water? Now you do. So obviously, it helps to get as much water in your system as possible when you’re trying to build muscles. Definitely drink before and after workouts.
Fat Loss: Cut Back on Processed Carbs and Sugar
Processed carbs are everywhere. Did you know that white bread is full of processed carbs, and thus bad for you? You should switch to brown bread if you’re looking to lose weight. And then there’s the issue of sugar. If you’re eating sugar snacks every day, you’ll gain weight more and more. Switch to fruit - your body will thank you for it.
Muscle Building: Use Mind-Muscle Connection
Consciously focusing on the muscle you’re working is called mind-muscle connection, and some people think it really helps. Slow down your reps, squeeze at the top, and visualize the muscle contracting.
Fat Loss: Walk More
People don’t realize until they try it what an amazing difference walking makes to their life. It will help you lose weight like few other methods will. Try walking for just 10 minutes every day, and then slowly extend that to 20 minutes, and so on.
Muscle Building: Challenge Yourself
To build your body, your workouts must challenge your muscles all the time. Use compound lifts like squats, deadlifts, and bench presses, and gradually increase the weight, reps, or sets over time as you get used to them.
Fat Loss: Prioritize Sleep
You may wonder what sleep has to do with losing weight? But it has everything to do with it. Lack of sleep raises cortisol, which promotes fat storage around the belly. Make sure you’re getting 8-9 hours of sleep every night.
Muscle Building: Eat a Lot of Calories
Without enough fuel, your body won’t prioritize building muscle, no matter how hard you train. Make sure to get plenty of lean proteins (which you should be doing anyway to promote fat loss) and complex carbs.
Fat Loss: Reduce Stress
Stress is another thing that raises cortisol and contributes to weight gain. And of course, stress prevents you from wanting to exercise in the first place. See your doctor if you’re worried about how you’re managing stress – they may be able to get you mental health help.
Muscle Building: Use Compound Exercises
Start your workouts with compound exercises - like bench press, squats, rows, and pull-ups - which work multiple muscle groups at once. You should start to see the results quickly if you do them every day.
