Most trickiest questions in the fitness industry is “how can one lose fat and gain muscle at the same time”. Some say it is not possible naturally, but today we bring you the golden thumb rule of this process that are tested and are the only ways to lose fat and gain muscles at the same time
1) Carbohydrate Cycling.
Carbohydrates have become the most demonized macronutrient but in reality it’s one of the most anabolic in nature that means it plays a major role in muscle growth, but if overconsumed undoubtedly it will make you fat. That is why one should always try to ‘cycle carbs’. Simply rotate your carb intake throughout the week. For example, take a higher carb diet on Monday, Wednesday, Friday and low carb diet on Tuesday, Thursday and Saturday. This allow not to eat muscle mass of the body.
2) Train Heavy Compound Lifts To Burn Maximum Fat
The key is that Muscle burns fat. The better you workout on your muscles, the more fat gets oxidized. To maintain the muscle mass even in a calorie deficit stage, you have got to train heavy. Stick to heavy squats, deadlifts, push-ups and pull ups with good isolation exercises.
3) Take Your Protein Consumption To Max.
Try consuming as much protein as possible. Eat at least 100 grams, if not 150 grams per day or else calculate according to your body weight. If you can’t get enough from your diet, buy a whey protein powder.
4) Important Supplementation.
BCAAs, Glutamine, Fish Oils, Vitamins and Whey are the best supplement stack to rely during the cutting phase. Chances are that mostly on low-carb days, our body start stripping amino for fuel. Hence loss of muscles. To avoid this, consumption of these supplements will help you retain your strength and muscle mass.