Personal trainer details exactly how to get your dream body ahead of summer: ‘Lose fat while gaining muscle’
Everyone has different goals in the gym.
But a pretty common fitness goal people have is that they want to lose fat and gain muscle – at the same time.
If you’re sitting there thinking, ‘I don’t want to gain muscle, I just want a smaller waist and bigger glutes’ – essentially, this is still the same goal.
And while it’s definitely possible, it’s a little more complicated than you’d think.
‘Losing fat while gaining or retaining muscle is a common goal although it can be challenging and confusing for people since it sometimes requires different needs,’ The Edge Fitness Clubs certified personal trainer Ryan Weiss told the DailyMail.com.
‘Fat loss and muscle gain is best achieved in separate phases.’
Weiss explained that weight loss typically requires a calorie deficit while gaining muscle requires a calorie surplus.
But one way around this is to manage your protein intake and supplement your meals with amino acid while being in a calorie deficit.
Losing fat and gaining muscle is best done in separate phases, but can be done all at once using body recomposition (stock image)
This process is usually known as ‘body recomposition’ or ‘body recomp.’
You should aim for at least .08 grams per pound of bodyweight when it comes to protein to achieve this.
And while certain exercises may target fat and others may be aimed at gaining strength and muscle, Weiss explained that your diet is going to be 80 percent of the battle.
‘You need to burn more calories then you consume. Plain and simple,’ Weiss said.
‘When it comes to gaining muscle, you need to make sure your nutrition is on point and you are feeding your muscles enough protein and nutrients to grow while weight training with progressive overload.’
And if you’re looking for results, Weiss emphasized that it takes a little time and sacrifice.
‘Rome was not built in a day,’ he said.
But if you’re consistent with your diet and put in the work, it doesn’t take forever for your body to start changing.
Strength training while using the progressive overload method can help see results faster (stock image)
Weiss explained that while others may notice the changes on your body within a few weeks, you can notice them on yourself within 12 weeks of remaining consistent.
‘While losing weight or gaining muscle can seem daunting at the start, you would be surprised how much is possible when you put your mind to it, are willing to sacrifice a little bit, and follow a good plan,’ Weiss said.
He mentioned that he’s even seen people lose 100 pounds in as little as six months and manage to keep the weight off.
‘People will tell you its not possible, surround yourself with people who are positive and believe in the impossible,’ he said.
