How to lose fat while simultaneously building muscle

Forming the ideal body is a long journey that is not as easy as thought. On the one hand, you must be disciplined diet and regular exercise to help lose fat because the calories that enter are less than you spend. But doing both doesn't just bring out the muscles right away. In order to build muscle, you need to do the exact opposite: Eat more and reduce physical activity outside of your exercise schedule. So, how to get around two things that are contradictory but must be done together like this? Here are the tips.

Tips to lose fat and build muscle at one time

In order to lose fat and build muscle at the same time, you need…

1. Focus on strength training

Lifting weights is an ideal type of exercise to build and increase muscle mass. But in fact, muscle building results will be more effective if you are just starting out with weightlifting as your workout plan this time - or for those of you who are just taking a break from strength training. This is because your body is not used to the process of building muscle from lifting weights, so new muscles are still easily formed.

It's a different story if you have always been diligent in strength training, for example for 6-8 months without a break. In this condition, you tend to find it difficult to do both at once because usually the muscles have started to build.

Apart from lifting weights, other strength training such as push ups , pull up, sit ups, and squat can also be the best way to build muscle. Try to work all of the major muscle groups during your workout by doing 4 to 7 repetitions for each exercise.

2. Adopt a calorie deficit system

Implementing a calorie deficit means that you need to reduce the number of calories in a day to lose weight. You do this by eating fewer calories, exercising more often / intensely, or a combination of both.

The calorie deficit system helps the body speed up the body's metabolism to lose fat while slowing down the process of breaking down protein. This effect ultimately impacts the body's ability to build muscle effectively.

Try to use a moderate calorie decifit, which is to reduce about 20 to 25 percent of your daily calorie needs in your diet, allowing you to lose fat during the muscle building process.

3. Select high-intensity interval workouts

Combine the strength training of your choice (whether it's lifting weights or squats) with 10 to 20 minutes of high-intensity interval cardio aka HIIT. The combination of these two different types of exercise helps burn fat more effectively even after you finish exercising.

A HIIT workout session can consist of a wide variety of cardio exercises, which need to be done for 3 to 6 days per week for a longer duration. For example walking on a treadmill for 45 minutes combined with weight training three times per week.

Meanwhile, outdoor running and cycling are high intensity interval cardio exercises that need to be done outside of free training, which is about 2 to 3 times per week.

4. Routine mutually exercise types

Over time, your body will get used to the same exercises and sports movements. Well, for that it is important to regularly vary the types of exercises to train different muscles and continue to get different benefits from the exercise you do.

Try to change your exercise type every 4 to 6 weeks. The easiest way is to increase the intensity of training sessions, change the rest time, vary the load, increase movement speed, and do combined training with other types of sports.

5. Eat a varied diet

Exercise is only one way to lose fat and gain muscle. To optimize it, you must eat a balanced, varied and healthy diet.

In the midst of your busy life, don't let your diet menu be unhealthy and instead make you fall sick because of the wrong food. Body health is still your main focus, rather than losing fat and building muscle.

6. Get enough rest

Just so that your goals are met, don't overwork yourself by exercising seven days a week. The reason is, according to Clark, the recovery process is as important as training. One of the important recovery processes is getting enough sleep.

Sleep is essential for resting and repairing muscle tissue that may be tired and damaged during exercise. Sleep also helps your body regain full strength and relieve muscle soreness during exercise.