After packing on some extra weight over the holidays a lot of people make it their New Year's Resolution to lose some weight in the new year. But it can be hard to know how to approach it in the most efficient way possible. Especially with all the miracle cures and ridiculous treatments that you see posted all over the internet. Well if you want to find the right way to lose weight then today’s post is going to be just the thing for you. Because not only am I going to help you learn how to lose weight today, I am also going to let you know how you can go about building muscle at the exact same time.
This actually makes the whole process a lot more efficient and will get you to your dream body much faster than simply shedding excess fat alone will. So if you want to learn more about how to lose weight and build your m muscles at the same time be sure to check out the rest of the article below!
The Best Way to Burn Fat and Gain Muscle Simultaneously Is With Regular Exercise
Learn the Best Type of Workout Regimen to Achieve Your Personal Fitness Goals
If you want to burn fat and build muscle at the same time then the best place to start is with diet and exercise. But it can be hard to know exactly what kind of diet and exercise are going to be right for you and your personal goals. If you are new to a workout routine I would check out our post on getting started with a workout routine so you can figure out where to start and how to ease yourself into it. But in addition to that there are also some helpful tools online to help you figure out what kind of diet would be right for you. You can check out this free personalized plan from the Mayo Clinic or try out this quiz to figure out what kind of diet would be best for your age, gender, and body type.
But it's important to understand why diet and exercise can help you achieve your goals of burning fat and gaining muscle at the same time. Your body stores extra energy you take in as fat so that way it has it stored up for later in case it needs it. This is an evolutionary feature we developed when eating food (especially fatty foods) which were much harder for us to obtain. But in the modern world with our advanced technology and agricultural knowledge, it is much easier for us to access things like fat and sugar that would have been hard for us to obtain when we were just hunter gatherers running around the woods. But because our bodies are still designed to crave these types of foods it becomes absurdly easy to over indulge on sugars, fats, and carbohydrates in a way that we simply never evolved to manage.
Because of that it is incredibly easy for our bodies to take in more energy than we need which in turn gets stored as fat reserves. So by changing up your diet and avoiding foods that are high in sugar, fats, and carbs you can do a great deal to reduce how much fat your body is storing. And if you replace those kinds of foods with meals that are high in fibers and proteins you will also be supplying your body with everything it needs to build lean muscles. This is effective in two ways. First of all, your body is taking in all the extra energy from the sugars and carbs that are going to be stored as fat reserves.
But at the same time you are also helping your body build more muscle mass. And the great thing about muscles is that muscles actually burn through more energy during the day than fat cells do. So just by increasing your body's muscle content you can help your body metabolize more of the energy that you take in from your diet which means that there will be less excess energy left over for your body to store as fat. So the simplest way to burn fat and gain muscle at the same time is actually just by providing your body with healthy foods to build muscles.
Then as those muscles build they expend more of your caloric intake each day and will help your body naturally begin to burn through your fat reserves. So if you want to lose fat and gain muscle at the same time then the easiest way is just by focusing on building muscles in the first place because it will have a compounding effect on the makeup of your body. More muscles almost automatically equal less fat because muscle burns off the energy that would otherwise be stored as fat.
Choosing the Right Exercise Routine Is Essential
If You Want to Burn Fat and Gain Muscle At the Same Time You Want to Pick a Workout That is Going to Effectively Be Able to Do Both
And changing up your diet to one that is high in protein and fiber rich fruits and vegetables is a great place to start with this. But you can make it exponentially more effective by adding a workout routine that is focused on building muscle. A lot of people think that in order to burn fat you need to do extensive amounts of cardio to help burn through any excess calories, and while this seems to make sense at face value, it is actually a very inefficient way of burning fat. Now that’s not to say that regular cardiovascular exercise doesn’t have significant positive effects on your overall health, it certainly does. But if your goal is specifically to burn fat and add muscle then cardio is going to be an incredibly ineffective way of doing this.
Instead what you want to do is find an exercise routine that works for you that will help you build more muscle mass. Because as I previously stated, muscles just naturally burn through more energy throughout the day than non-muscle cells do in your body. So if you want to burn fat off your body the best way to do this is by finding some form of weight training that will help you increase the muscle mass on your body. By increasing how many cells of muscle you have you are supercharging your body's ability to burn through fat. While you could run on the treadmill for three hours a day and hope to burn off all the extra energy stored in your fat cells, it’s going to be very inefficient and the slow pace that you will experience results will do a lot to discourage you from continuing your exercise routine.
I can speak to this personally because I made this exact mistake when I began my own weight loss journey during the Covid 19 pandemic. I packed on some extra weight because of the quarantine and I tried to burn it off by sitting on an exercise bike for hours a day. It seemed like no matter how long I would sit there and ride for, I would see very little effect on my weight and how much fat my body was storing. And this was incredibly discouraging. I was spending hours and hours a day trying to get in shape and I seemed to be getting nowhere. But when I switched to weight training and a much shorter amount of cardio each day I found that I had far more immediate and drastic results and I was spending far less time each day on my exercise routine.
I find that this was incredibly helpful because it made exercising a much less daunting task each day so I found it much easier to stick with this routine. And the fact that I was actually seeing myself shed fat as I was building muscle helped keep me motivated to keep up with my workout routine. This is an absolutely key factor in burning fat and gaining muscle.
You want to have a workout routine that delivers actual results because in order to really shed all your extra body fat you are going to want a routine that you can stick with. If you simply lose the weight and stop exercising then more likely than not the fat is going to accumulate again and you are going to have to start all over again in a few months. But if you find a routine that is manageable with your schedule that you can stick with then you will simply be able to maintain your increased muscle mass after your weight loss which will really help prevent you from putting the weight back on after you’ve lost it.
Consistency is the key so I recommend weight training because it takes far less time than cardio when it comes to weight loss and the fact that you are building muscle just makes it easier for your body to burn the fat off and keep it off. And this is how you can burn fat and gain muscle and then maintain the progress you have made!
Consider Using Supplements to Supercharge Your Efforts
Don’t Be Afraid to Give Your Body Everything It Needs to Efficiently Achieve Your Fitness Goals
Now diet and exercise are the best ways to go about losing fat and gaining muscle. But you should also consider trying out some supplements to help your body supercharge your metabolism and help you maintain your muscle growth. We obviously have a couple of great supplements that we recommend such as our Day Time Burn supplement that is great for helping you burn extra fat off during the day, as well as our Bedtime Burn supplemental that will help keep your metabolism running while you are asleep and literally help you burn fat while you are laying in bed each night. On top of that, the Bedtime Burn supplement also helps reduce your appetite at night which means you will be having less midnight snacks. A midnight snack is really the worst thing you can do when you are trying to lose weight because essentially you are putting a bunch of energy into your body right before you go to sleep. Which means that you put a bunch of energy in and then go to sleep for 8 hours and can’t do anything to burn that excess energy off so your body just naturally converts the extra energy into fat while you sleep. So the Bedtime Burn supplement is really effective in two ways.
Some other supplements that are worth looking into are things like branched chain amino acids which provide essential building blocks to help your body build muscles and fight fatigue during your workout. Not only that, but BCAA supplements also help boost your energy and metabolism which makes it much easier for you to find the get up and go each day to actually stick to your workout routine. And like I said earlier, consistency is key when it comes to working out so having that extra boost of motivation can really pay significant dividends when it helps you keep up with a consistent exercise routine!
And there you have a pretty comprehensive guide on how you can go about burning fat and gaining muscle at the exact same time. Like I’ve mentioned throughout the article today, combining the two goals into one process really makes each of them easier to achieve because of the symbiotic relationship between the two things. But the most important thing you can do for your health is to make sure you partake in regular exercise regardless of your weight loss goals. Regular exercise will help you feel better both mentally and physically and will help you achieve all your other goals much easier and have a much healthier lifestyle all around.
