Losing fat and gaining muscle at the same time is possible – here’s how
If learning how to lose fat and gain muscle were easy, everyone would do it. Unfortunately, it’s not a straightforward concept, with the methods used to achieve either objective often working at odds with one another.
Edibel Quintero, MD Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. It concludes: “The literature provided supports that trained individuals can also experience body recomposition... Resistance training coupled with dietary strategies has been shown to augment this phenomenon.”
Is it difficult to lose fat and gain muscle?While losing fat and gaining muscle simultaneously is possible, it’s not an easy or speedy process. A study published in the Strength and Conditioning Journal - exploring simultaneous fat loss and muscle gain – shows there is not one single method to accomplish this, but instead a “highly heterogeneous set of designs, methods and outcomes”. Or, in other words, there are a diverse range of ways to achieve it.
Get enough proteinA 2013 systematic review of research into dietary protein during caloric restriction in resistance trained lean athletes, published in the International Journal of Sport Nutrition and Exercise Metabolism , says: “Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of fat free mass, scaled upwards with severity of caloric restriction and leanness.
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