Can you lose weight and build muscle at the same time?

Can you lose weight and build muscle at the same time?

A healthy body is high on the priority list for many people. Some put everything into it, while others may pay less attention to it. But one thing is certain: almost everyone strives for a healthy weight. One person may want to lose some fat, while another wants to gain muscle. However, the question of many people is: “can you lose weight and build muscle at the same time?” In this blog we answer this question.

Lose weight and build muscle

Building muscle but also losing fat at the same time is quite difficult. But why is that? That's actually very simple. Namely because you need to consume more calories to grow muscles, but you need to consume fewer calories to lose weight. Because they are actually opposites of each other, it is very difficult to achieve these goals simultaneously. In some cases it is to fall off and building muscle is possible. Curious how to achieve this? Then read on.

Convert fat into muscle

You may have heard that you can turn fat into muscle. This is a myth and we are happy to explain why. Adipose tissue and muscle tissue are two different types of tissue, each with different functions and properties. Adipose tissue serves as an energy reserve and insulation, while muscle tissue is responsible for movement and strength. It is simply impossible to convert one tissue into another tissue. 

What does happen if you exercise regularly and pay attention to your diet is that fat is burned and you build muscle. This changes your body composition, with your fat percentage decreasing and your muscle mass increasing. It may seem like you've converted your fat into muscle, but it's not a direct conversion.

In some cases it is possible

Although losing weight and building muscle is difficult and may even seem impossible, this is not the case. Losing fat and growing your muscles is possible at the same time. Especially if you are a beginner in strength training and/or if you are overweight. Losing weight and building muscle is possible by regularly doing strength training, but also by following a balanced diet. During strength training, your muscles are stimulated, but your metabolism is also stimulated. This makes it easier to maintain your muscle mass while losing weight. Larger muscles can also help you burn extra calories.

How do you maintain muscle mass while losing weight?

If you want to maintain as much muscle mass as possible while losing weight, there are a few important factors to pay attention to. First of all, strength training is essential. By regularly training with weights or your own body weight, you stimulate muscle growth and maintain muscle mass while losing weight. In addition to strength training, there is another very important factor for maintaining your muscle mass, namely getting enough proteins. Proteins are nutrients that you mainly find in products such as meat, fish, eggs and dairy products. Proteins are actually the building blocks of your body. They are good for muscle building because they help repair and build muscle after a workout.

Lose weight slowly for muscle maintenance

Do you want to lose weight and maintain muscle? Then another strategy is to lose weight slowly. When you lose weight in a sustainable way, your body has the opportunity to adapt more easily to the changing calorie consumption and new energy levels. This not only minimizes muscle loss, it also allows your body to burn more fat instead of using muscle tissue as an energy source. Do you want to lose weight and build/maintain muscle? Then patience is an important part. Read more about losing weight slowly in the blog: “How much weight to lose per month?”

Eat enough carbohydrates

In addition to proteins and strength training, carbohydrate intake is also important when losing weight, especially if you do a lot of strength training. Carbohydrates are the main source of energy for your body and they can help maintain muscle mass while losing weight. So make sure you eat enough carbohydrates, especially around your training sessions. To maintain your energy level, but also to prevent muscle breakdown.

Extra support for fat burning

In addition to nutrition and training, supplements can also help stimulate fat burning and maintain muscle mass during weight loss. Supplements such as fat burners and protein shakes can be a very valuable addition. And let's have these extensively in stock at Slimminglabs! View all here fitness supplements that can help you lose weight and build muscle. Do you have questions about supplements, about building muscle and losing weight at the same time or are you facing a completely different issue? Please feel free contact and we are happy to assist you.