What should I do if I want to lose fat and gain muscle?

By following these six expert-approved strategies.

1. Keep your caloric deficit small.
2. Be patient.
3. Eat 25-plus grams of protein four times per day.
4. Do compound strength exercises at least three times per week.
5. Use cardio for recovery.
6. 6.Do HIIT sparingly.
7. The bottom line: Yes, you can gain muscle while losing weight.

Is it better to lose fat then build muscle?

There’s no reason why you can’t do both at the same time, especially if you’re giving yourself 1-2 years. Your weight will be negligible since, if all goes according to plan, you will be adding muscle weight as you lose fat. So, you should concentrate first getting your percent body fat down to 15\%.

Should I lose belly fat before building muscle?

It is easy to think that you should lose some weight before you start to build muscle, but when you restrict your calorie intake to lose weight you are likely to lose fat AND muscle at the same time. This is not ideal, as it will also lower your basal metabolism rate.

Is it harder to lose muscle or fat?

Muscle burns more calories than fat, so the more you have, the higher your metabolic rate. Two key strategies will help preserve muscle while dieting: resistance exercise and eating extra protein at the right times. Doing both may even help you put on extra muscle as you shed pounds.

Why do I look so fat but weigh so little?

If by some freak change in your body composition, your organs, blood, bones, muscles and all other tissues combined could account for 1/4 of your weight; with 3/4 of your weight being fat, you’re going to not weigh much but still have quite a bit of body fat; and thus, look fat.

How do I lose body fat while gaining muscle?

TIPS TO LOSING BODY FAT WHILE GAINING MUSCLE 1 1) Sustain a caloric deficit. You need your body to burn more calories than you consume. 2 2) Strength train. If you could sell a pill that could be prescribed to every single person on Earth… 3 3) Prioritize protein. Outside of being in a caloric deficit and lifting weights (or yourself),…

Can you lose fat and build muscle at the same time?

But to build muscle, you have to eat more calories than you burn. However, your body is smarter than you may give it credit for, and by keeping a close eye on your diet (specifically when you eat what) and your training, you can absolutely lose fat and gain muscle at the same time.

Can you build muscle on a high-calorie diet?

In addition, as you eat a high-calorie diet to build muscle, you will inevitably be gaining weight through fat. It’s just the nature of building muscles, unless you are extremely meticulous about your calories. To lose fat, calculate how many calories your body is burning, and cut out 10-15\% of the calories to start the fat loss process.

What is the conflict between losing fat and gaining muscle?

The conflict comes about over the following: To lose fat, your body needs to be in a caloric deficit. This deficit forces your body to use pre-existing fat stores for fuel. To gain muscle, your body needs to be in a caloric surplus. This surplus provides the energy your body requires to repair and build bigger muscles.