How to gain muscle and lose weight at the same time

Gaining muscle and losing weight are two different goals, but they can be carried out together. The main contradiction between them is in diet. To gain muscle, you must increase the calories in your diet, and to lose weight, you need a certain degree of dieting. So there seems to be a certain contradiction between the two. In fact, in the gradual exercise process, this contradiction will gradually decrease, the body shaping will get better and better, and the contradiction in this regard will gradually decrease.

How to gain muscle and lose weight at the same time

So, the main contradiction between muscle gain and fat loss actually lies in diet. We all know that if you want to gain muscle you must have a calorie surplus, excluding carbohydrates, because protein synthesis requires the participation of carbohydrates. In other words, when thin people gain weight, fat and muscle will definitely grow together. But as long as you don't eat junk food, it is impossible to eat so much that you become fat, so don't worry. But to lose fat, you need to have a calorie deficit, and your daily intake must be less than your expenditure. At this time, if you still want to supplement a lot of protein to take into account muscle growth, you still need to add carbohydrate intake, but this will have a negative impact on your fat loss, so the two are bound to be contradictory.

For example, if someone weighs 70 kg, is 170 cm tall, and is 20 years old, and does 1 hour of mixed training every day, then the calories he needs every day are approximately: [10 x 70 + 6.25 x 170 - 5 x 20+ 5] x 1.65 = 2751.4 kcal. People who exercise should consume 1.5-2.5 grams of protein per kilogram of body weight on the day of exercise. For example, if you weigh 70 kilograms, you should consume 70*1.5~2.5=105~175g of protein.

In terms of training, if you want to gain muscle and lose fat at the same time, then do strength training first, and then do aerobic exercise for about 30 minutes. This is because after high-intensity strength training, the body's glycogen consumption is relatively large. At this time, aerobic training can directly mobilize our fat to a greater extent to participate in energy supply, thereby reducing more fat. High-intensity strength training can also ensure that our "post-exercise fat consumption" remains at a more vigorous level.