Lift heavy weights and eat enough protein to lose fat and build muscle

  • Losing fat and gaining muscle at the same time is called body reconstitution.
  • It is possible if you are lifting heavy weights, gradually overeating, and eating in a mild calorie deficit.
  • A personal trainer and nutritionist said eating a high-protein diet and adequate sleep would also help.
  • Read more It’s working outside over here.

Dear Rachel,

I eat in a calorie deficit and exercise six days a week. I use a pair of 2.5 kg (5.5 lb) dumbbells and do upper body, lower body, core, and HIIT work. My goal is to reshape the body, lose fat and gain muscle at the same time. I have a lot of body fat, I think I have a slow metabolism, and I have a hard time eating protein. please help!

– Struggle

Dear Struggle,

You seem frustrated, but the good news is that there are some simple adjustments you can make that will help you reach your goals.

Reshaping your body, or losing fat while building muscle, is challenging — but not impossible. Fat loss requires a calorie deficit, but muscle gain is optimally done in a calorie surplus.

However, if you are new to weightlifting, and do it right, it is possible to lose fat and build muscle at the same time.

“Although many people claim you can’t do this, it is actually possible to build muscle and lose body fat simultaneously. This process is often referred to as ‘rehabilitation’.” Ben Carpenterqualified personal trainer and strength and conditioning specialist, He previously said from the inside.

Lift heavy weights

To reshape the body, it is really important to lift heavy enough weights to stimulate muscle growth, Personal Trainer Rachel Trotta He said from the inside.

Recommend to focus on compound exercises Like squats, deadlifts, lunges, bench press and shoulder press because they recruit big muscles.

Light weights can make you feel short of breathBut it probably isn’t putting pressure on the muscles needed for growth.”

People often choose weights that are too light for them, and while the right weight varies from person to person, most beginners can start with a cup squat bearing at least 10 kilograms (22 lb) and a 30-40 kg (66-88 lb) deadlift, Trotta said.

Try and train about four days a week, ensuring you give your body time to recover between sessions, for example This is when muscle grows.

Challenge yourself to use increasingly heavy weights

To build muscle, you have to challenge yourself about to fail (since you cannot complete a rep).

Aim to do sets of eight to 12 reps, at a weight where you feel you can do no more than a couple if you absolutely have to, Trotta says. If you feel like you can do more than four reps after the first eight to 12, you need a heavier weight.

Once you find the right weight for you, it is important that you try to gradually increase the weight, repetitions or sets over time – this is called progressive overload.

If you keep doing 10kg (22lb) cup squats, for example, it will get easier as the weeks go by.

“Even though the weight is the same, the stress on the muscles goes down because you get stronger,” Trotta said.

Registered Dietitian Jimmy Wright He recommends staying active throughout the day to maintain non-exercise activity thermogenesis (or NEAT) – this is every movement you do in your life that isn’t a formal exercise, like climbing stairs or cleaning.

aiming at Walk at least 6000-8000 steps Daily, too, he told Insider.

Plan meals around protein

You are right that eating enough protein along with strength training is essential for body reconstitution. When I cut my body fat in halfEating a high-protein diet helps, and it does, too Help me maintain fat loss.

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Try eating 20-40 grams of protein every three hours or so, Trotta said. In general every day, Nutritionists recommend that most people aim for 0.9 grams per pound of body weightBecause it satiates and helps restore muscles and limits muscle loss when calories are short.

If you struggle to eat enough protein, sit down and plan your day to eat in advance – This is what I do most of the time.

Wright recommends small tweaks like Add protein powder to oatmeal Or smoothies, and get creative with spices and seasonings instead of just eating regular chicken breasts.

You are doing the right thing by eating in Calorie deficiencyBut make sure your deficit isn’t too big, Wright said, because that will make building muscle more difficult.

be patient

Trotta said body reshaping takes time, so try not to get frustrated with slow results.

reduce stress and Get enough sleep Wright said it plays a role in fitness and fat loss, too, so be sure to prioritize those as much as your exercise and diet.

If you’ve tried everything and you’re still not making progress, consider going to your doctor and ordering a blood test to check if anything else is at play, Wright said.

You’ll get there!

wishing you luck,


As a senior health reporter on Insider and a self-described fitness fanatic with a Nutrition Association-certified nutrition course under her belt, Rachel Hosey is immersed in the wellness scene and is here to answer all of your burning questions. Whether you’re struggling to find the motivation to run, confused about light versus heavyweight, or unsure if you should worry about the amount of sugar in mangoes, Rachel is here to give you answers that don’t make sense. The advice you need, with no diet in sight.

Rachel has a wealth of experience in fitness, nutrition, and wellness, and she has the best experts on her fingertips. She regularly speaks with some of the world’s most popular and well-known personal trainers, nutritionists, and trainers, ensuring she’s up-to-date with the latest scientifically backed facts you need to know to live your happiest, healthiest life.

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