Losing weight but maintain & build muscle

The good news is the answer is relatively simple. You can maintain and build muscle while losing weight. Get lean and build muscle simultaneously.

School Of Nutrition Posted Aug 12, 2016 Future Fit Training

Competitive body builders use the same methods that are going to be discussed in this post but often take things to extremes but there's no need for you do that. So based around a body building diet, you can strip body fat while improving upon your muscle gains. Do you want to know how?

Learn how to eat to gain - develop muscle and stay lean with our 1 hour Eat to Gain e-learning masterclass

  1. Burn the excess body fat on a calorie deficit

    The science behind burning fat is the same for everyone: operate on a calorie deficit and your body will turn to the stored fat stores to burn instead making you slimmer. Acquiring an eating plan devised on a specific reduced calorie intake based on your own body weight, specifics and measurements from a personal trainer or one you have crafted yourself with professional help is the best way forward. Everyone is different, therefore to lose weight you should have a plan which is tailored to your needs and level of ability. You should be looking at a plan with several small meals instead of three per day as this is what your metabolism will prefer and trains your body to use fuel instead of store it.

  2. Protein

    Protein is the building block of muscle. In order to develop and build excess muscle you also need to consume extra protein. A simple formula which if you stick to it will yield impressive results. All the small meals on your new food plan should be based around protein sources, a healthy carbohydrate, a healthy fat and a nutrient dense vegetable source and this is the basic groundwork of each meal. Such foods often include:

    • Chicken, turkey
    • Salmon
    • White fish
    • Steak
    • Lean meats 
    • Kale
    • Green beans
    • Spinach
    • Green and leafy veg 
    • Basmati rice
    • Whole grain rice
    • Sweet potato
    • White potato
  3. Train to gain and cardio to cut

    Because you’re looking to lose weight and gain muscle at the same time, your training regime will be pretty strict. You must incorporate resistance training coupled with cardio to achieve both. Most dedicated bodybuilders will train in muscle splits, this means training each body part to give it equal attention and optimal growth and time to recover for a balanced physique. A typical week will look something like this:

    • Monday: Morning cardio - 30 minutes. Resistance - back and shoulders.
    • Tuesday: Resistance - legs quads and calves
    • Wednesday: Morning cardio: 30 minutes. Resistance - Chest and triceps
    • Thursday: - Resistance - shoulders and biceps
    • Friday: Morning cardio: 30 minutes. Resistance - glutes and hamstrings
    • Saturday: Rest day
    • Sunday: Rest day 
  4. Supplement for enhanced results

    Protein powder - Protein shakes are a convenient way of consuming additional protein without the need for extra meals.  Investing in a good quality protein powder is an excellent way to get protein fast. Whey isolate powders in water straight after a workout are a fantastic way of giving your muscles the protein they need fast. 

    Green tea - swapping your normal cup of tea for green tea and a sweetener is a great way to burn more calories! Green tea is nutrient packed and helps to burn stubborn body fat so this small change in your daily routine can yield even bigger changes.

Losing weight and building muscle can be done and it isn't complex. If you follow the formula and incorporate one cheat meal a week so you don't undo all your hard work you will find yourself on a fast road to success. Stay motivated and begin with the end in mind!