9 Tips to Build Muscle while Losing Fat

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Abstract

bodies, including muscle, bones, organs, and water weight. As we engage in strength training exercises to build muscle, our bodies undergo significant changes in composition. Muscle is denser than fat, meaning that even if we are successfully building muscle and burning fat simultaneously, the scale may not show a substantial decrease in body weight. Instead, focus on other indicators of progress, such as changes in body measurements, improved strength and endurance, your appearance in the mirror, and how well your clothes fit.The next tip is to focus your workouts purely on building muscle rather than burning fat. Burning fat should not be the primary focus of your workouts; instead, it should be addressed through your diet.To build muscle effectively, you need to increase training volume and progressively overload over time. Training volume is calculated as total sets multiplied by reps multiplied by the weight load used. Aim for 18 to 20 heavy sets per muscle group per week, with 6 to 10 reps per set. Consider splitting your weekly sets into two workouts, with 9 to 10 sets per muscle per workout.Incorporating periodization by switching rep ranges every three weeks can help you lift more weight over time, leading to increased muscle

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growth. Aim for 6 to 8 reps for three weeks, 10 to 12 reps for the next three weeks, and 3 to 5 reps for the final three weeks. Repeat this nine-week cycle to continuously challenge your muscles.For cardio, keep it low-impact and low-intensity to prevent interference with weight training. Walking or equivalent low-intensity activities are recommended to avoid excessive fatigue.Regarding nutrition, choose a primary goal even though you’ll be tackling both muscle building and fat burning simultaneously. If you’re a beginner or have a high body fat percentage, start with a calorie deficit. If you’re under 12% body fat (for men) or 21% body fat (for women) and have been weight training, focus on building muscle with a small surplus above maintenance.Track your calories for at least a week or two using a calorie tracker like MyFitnessPal to ensure you’re hitting your calorie and macro targets. Adjust your nutrition as needed based on your progress.Lastly, ensure you get adequate rest and sleep. Aim for 7 to 9 hours of sleep per night for optimal recovery. Give each muscle group at least 48 hours of rest before training them again, and monitor your progress regularly, adjusting your approach if necessary.</article></body>

9 Tips to Build Muscle while Losing Fat

Building muscle and burning fat at the same time is not only possible, but it’s also the best option for many people. Doing both simultaneously is referred to as body recomposition, and scientific research confirms that it can work very effectively. Specifically, it tends to be most effective for beginners and people with a high body fat percentage. However, even if you’ve been working out for a while or have a low body fat percentage, you don’t have to follow the traditional route of switching between cutting and bulking phases. Instead, you can focus on body recomposition, and to do so, I want to give you eight tips to build muscle while also burning fat.

The very first tip is to forget about your weight on the scale. Solely relying on body weight as a measure of progress can be misleading and counterproductive. The scale reflects the overall weight of our bodies, including muscle, bones, organs, and water weight. As we engage in strength training exercises to build muscle, our bodies undergo significant changes in composition. Muscle is denser than fat, meaning that even if we are successfully building muscle and burning fat simultaneously, the scale may not show a substantial decrease in body weight. Instead, focus on other indicators of progress, such as changes in body measurements, improved strength and endurance, your appearance in the mirror, and how well your clothes fit.

The next tip is to focus your workouts purely on building muscle rather than burning fat. Burning fat should not be the primary focus of your workouts; instead, it should be addressed through your diet.

To build muscle effectively, you need to increase training volume and progressively overload over time. Training volume is calculated as total sets multiplied by reps multiplied by the weight load used. Aim for 18 to 20 heavy sets per muscle group per week, with 6 to 10 reps per set. Consider splitting your weekly sets into two workouts, with 9 to 10 sets per muscle per workout.

Incorporating periodization by switching rep ranges every three weeks can help you lift more weight over time, leading to increased muscle growth. Aim for 6 to 8 reps for three weeks, 10 to 12 reps for the next three weeks, and 3 to 5 reps for the final three weeks. Repeat this nine-week cycle to continuously challenge your muscles.

For cardio, keep it low-impact and low-intensity to prevent interference with weight training. Walking or equivalent low-intensity activities are recommended to avoid excessive fatigue.

Regarding nutrition, choose a primary goal even though you’ll be tackling both muscle building and fat burning simultaneously. If you’re a beginner or have a high body fat percentage, start with a calorie deficit. If you’re under 12% body fat (for men) or 21% body fat (for women) and have been weight training, focus on building muscle with a small surplus above maintenance.

Track your calories for at least a week or two using a calorie tracker like MyFitnessPal to ensure you’re hitting your calorie and macro targets. Adjust your nutrition as needed based on your progress.

Lastly, ensure you get adequate rest and sleep. Aim for 7 to 9 hours of sleep per night for optimal recovery. Give each muscle group at least 48 hours of rest before training them again, and monitor your progress regularly, adjusting your approach if necessary.