Have you ever found yourself looking in the mirror and thinking: I need to gain muscle and lose that extra fat, but where do I start? There’s a popular divide of ideas that insists you must choose: either gain muscle first or burn fat.
But, truth be told, these two processes aren’t enemies but rather allies in building the body you desire. So, do you want a straightforward answer?
Then, keep reading! In this article, we’ll uncover which of these goals you should tackle first and how to balance these two crucial points in your physical transformation. Let’s dive in!
Gaining Muscle and Burning Fat at the Same Time?
There’s a widespread belief that to gain muscle, you need to be in a caloric surplus, meaning consuming more calories than you burn. Conversely, to burn fat, it’s said that you need to be in a caloric deficit, meaning burning more calories than you consume.
This is the traditional paradigm of weight loss and muscle gain. But reality may be a bit more complex and flexible than that, making it possible to gain muscle and lose fat simultaneously.
With a proper and focused training program, along with a balanced and nutrient-rich diet, it’s possible to achieve both goals simultaneously. This is because resistance training can stimulate muscle growth even in a neutral or deficit calorie state, as long as you’re consuming enough protein.
At the same time, a balanced diet and proper training can increase your metabolism, helping you burn more calories and consequently fat. So instead of thinking in terms of “either this or that,” consider the “this and that” approach to balance gaining muscle and losing fat.
Strategies Based on Individual Needs
As your body gets used to the training regimen, advancements tend to be more subtle, which may trigger the impression that the results are no longer as significant and tangible.
The body’s adaptation effects to physical exercise are a common physiological phenomenon and do not necessarily signal progress stagnation but may require strategy reformulation.
In this scenario, meal planning emerges as a powerful tool that, if properly explored, can drive progress towards individual goals. Adopting strategies involving macronutrient manipulation, for example, can be extremely effective.
With this approach, careful control of protein, carbohydrates, and fat intake can be adjusted to favor muscle gain or fat burning, depending on individual needs. If the goal is hypertrophy, an increase in protein consumption may be indicated, essential for muscle tissue repair and growth.
On the other hand, if the goal is to reduce body fat percentage, adjusting carbohydrate and fat intake may favor the use of body fat reserves as an energy source. In general, what matters is that the approaches are individualized, taking into account the particularities and goals of each individual.
Approaches for Different Scenarios
With this in mind, there’s a need for different approaches for different scenarios. If you’re above your ideal weight, the recommended strategy is to focus on exercises that involve large muscle groups.
The reason behind this guidance lies in the direct relationship between the number of muscles activated during physical exercise and the energy expenditure of that exercise.
Therefore, by performing movements that engage large muscle areas, such as running, swimming, or resistance exercises, you’re increasing the number of calories burned during training, favoring fat loss, and aiding in weight control.
On the other hand, if you’re underweight, it’s advisable to focus on gaining muscle mass. In this scenario, the strategy involves strength and resistance exercises that stimulate muscle fibers to grow, strengthen, and densify, leading to an increase in muscle mass.
Protein-rich foods are also important in this process, as they provide the necessary nutrients for muscle construction and maintenance. However, it’s important to be careful not to favor excessive fat gain, which can occur if caloric intake exceeds energy expenditure.
Should I Focus on Gaining Muscle First or Burning Fat?
In conclusion, it’s crucial to seek a balance between gaining muscle and burning fat to achieve a healthy and aesthetically pleasing body composition. Regardless of your goal – whether it’s gaining muscle, losing fat, or both – adopt an individualized approach that considers your needs and uniqueness.
Guidance from a qualified professional such as a personal trainer can be extremely helpful in defining a training and nutrition plan tailored to your goals and physical characteristics.
Although the process takes time and dedication, remember that your efforts will be rewarded with the results achieved. So, maintain consistency, patience, and persistence on your journey towards physical improvement.
Do you go to the gym, eat well and still not get the expected results? Something you are doing is wrong. Let me analyze what can be improved in your routine and you will have incredible results with a plan made especially for you in terms of exercise and nutrition.
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Delano Pinheiro 