You can't build muscle and lose fat at the same time.
However, if you're just starting your journey after a long period without much exercise, with proper nutrition, you'll experience gains in strength while losing fat at the same time. For those more advanced athletes, it's tough, but not impossible. With the right balance of complex carbs, good fats, and enough protein, your body can achieve these seemingly separate goals.
Muscle Weights More Than Fat
We've all heard it before. Muscle weights more than fat. Why? Why does muscle weight more than fat, and is that even true or just something people say to make us feel better as we gain weight!? It's true, so calm down. Muscles are more dense than fat, made up of muscle tissues that are closer in proximity. Fat tissue tends to be looser and more spread out. So, while on your weight journey when you see your body toning and leaning up; but the scale says otherwise, believe your eyes & know it's from building muscle.
Forget About the Scale
Something that most people depend on for their health is a scale. From early ages were programmed to think a number on a scale means were healthy. Every doctors visit you go to they ask you to get on the scale, at the gym when you start a new program they weight you, and the list goes on & on. In reality, it's so much more than that. In fact, there's another measurement that's so much more important. Your waist. There are so many studies linked to belly fat & health issues. Having a smaller waist doesn't just look good, it reduces your chances for diseases in the future. Now, don't get me wrong there are tons of skinny fat people. What I mean by that is, physically thin looking people that have terrible health! So you see, measuring yourself by the number on a scale is not only bad for you mental health but it's just not correct.
When we start building muscle and losing fat that number will increase. It doesn't mean you're getting fatter, it means you're getting stronger. Also, the more muscle you gain, the more weight you will lose.
Get Your Numbers Up
Muscle tissue burns more calories than fat tissue does, so you want your numbers to go! The stronger and more muscle you build, the easier it will be to maintain a healthy body. Since muscles need more calories, your body will burn through foods quicker. It's going to take all the carbs, proteins, and fats, turn them into energy for your body as well as use them to repair your muscles for future growth. This doesn't mean your health is on autopilot. You still need to nourish your body with proper food, drink, sleep, exercise, etc.
Take me for example, I can pretty much eat anything I want and my body would break it down quickly and use it. I have very little body fat and my muscles are always hungry. This isn't a brag at all. I work hard for my body. Which means, workout routines daily + miles of running. Also, it's important to note that even though I could, I DO NOT EAT JUNK FOOD. Because if I did, I would not be able to maintain good health. Idc how much you workout, if you eat junk foods you will never truly be healthy. Everything is about habit & repetition, so start slow.
Make It A Habit
If your goal really is to lose weight, you have to stay consistent. Health is more of a lifestyle, regardless of what diet plan people try to sell you for 30 days. Here are my tips to building healthy habits around your weight & health goals.
- Get rid of the scale
- Don't compare your body to others. Compare your body to your yesterdays body.
- Work out everyday for 10 minutes instead of 3 times a week for 30 mins.
- Write down your goals & measure progress (without the scale for 3 months)
- Take photos before, during, after
- Throw out junk foods, feed your body the food it deserves
- Drink more water & less soda, juices, creamy coffee
- Be kind to yourself, if you fall off the wagon. Just get back on🥰❤️