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4 Tips to Lose Fat and Gain Lean Muscle at the Same Time

A man is doing pushups to lose fat and gain muscle

Did you know that there is a difference between losing fat and losing weight? When a person loses weight, they might also be losing muscle – this can have a negative impact on your health. On the other hand, losing fat can have a positive effect. During the process of getting fit or establishing a regular exercise regime, it is important to consider the health of your entire body. This means finding a fitness routine that strengthens and builds your muscles and targets unwanted fat. Take a look at these tips on how to lose fat and gain muscle simultaneously.

1. More Protein, Fewer Calories

Are you ready to lose fat and gain muscle at the same time? Eating plenty of low calorie protein-packed foods can help sustain and build your muscles. Combining resistance exercises with a high protein diet can help you burn calories and increase muscle mass. Here are a few foods to jumpstart your muscle-building diet:

  • Cottage cheese
  • Quinoa
  • Eggs
  • Salmon
  • Chicken breast
  • Greek yogurt

2. Strong Muscles are Worth the Weight

Exercise is essential to building muscle mass and eliminating fat, and weight training is one way to achieve this goal. During a regimen like this, it is important to exercise all of your muscle groups. Strength training is a great way to start building mass and losing fat. You might also want to add free weights like dumbbells in certain exercises for increased resistance. And because exercise is only one part of the fat loss muscle building plan, remember to fuel up on these post-workout foods and after doing strength-training exercises such as the following:

  • Lunges
  • Lateral lunges
  • Squats
  • Push-ups
  • Plank workout
  • Push press

3. Start Slow and Build Up

Losing fat and gaining lean muscle doesn’t happen overnight. It is important for your progress and your overall goals to start slowly. Expecting too much too soon can lead to burnout. It is important to adopt a regimen that you will want to foster throughout your healthy lifestyle journey. Crash courses in getting fit are not geared toward sustaining wellness. It’s essential to exercise and eat healthy on a regular basis. Over time, you will also notice that strength training routines will need to evolve with your personal progress. What worked best in the beginning might not benefit your body as much when you become a pro. You may need to change your routine over time to support the evolution of your muscles’ growth. Training smarter and not harder is key to enacting an exercise routine that works.

4. Track Your Progress

Progress can’t always be seen in the mirror, at least not immediately. Usually, when losing fat and gaining lean muscle, clothes will fit better or become looser. This will happen over time. Many people give up on a healthy lifestyle because they do not see results quickly enough. Remember, fitness is a life-long journey, not a destination. Enjoy the experience and celebrate even the smallest victories. When keeping track of fat loss, it is important to remember that a standard scale measures weight not fat. Consider investing in a tool to measure your progress such as a body fat scale. While not always accurate, they can provide you with pertinent data on fat loss and muscle mass and give you a visual idea of how well your routine is working and how much you are progressing over time.

The journey toward optimal wellness is a multifaceted one that includes exercising the body and fueling it with healthy foods that support fat loss, increase muscle mass, and improve your overall well-being. Z.E.N. Foods knows that what you eat can have a big impact on how you feel. That is why we remain committed to making healthy food accessible and delicious. Check out our website today to learn more.

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