So you want to lose body fat + gain muscle, here's how it works and what you need to know.
- The more muscle you have, the quicker your body burns calories. Simply by having more muscle, your body is expending energy and working harder. That's why your grandma who is sitting at home all day is gaining weight more quickly than you are. If grandma had a decent amount of muscle on her, she wouldn't be gaining weight like she is. Because she doesn't, she isn't expending energy at the rate you are. In essence, if you're being sedentary all of the time, your body is working slow as there isn't a need to produce energy or protein turnover (muscle). The slower you're body is working, the more likely you are to be gaining weight.
- More/Harder Movement Doesn't Mean Bigger Weight-Loss. If your goal is to lose weight, you want to be doing the minimum effective dose of movement to gain maximum results. Now that you know the more muscle you have, the more calories your body is burning, you know that you need to be regular strength training to continue to produce muscle. Opt for 3-6 strength training sessions a week. They can be 20-60 min long (use your program).
- Your Sleep Matters: Getting between 6-8 hours of sleep a night is crucial. Hundreds of studies have been conducted that people who get 6-8 hours of sleep a night have more leveled hormones (which play a role in weight loss), and are overall leaner people.
- Regulate Your Stress: When one of your hormone levels, cortisol, is raised, it essentially stops your body from losing weight. Soul vitamins anyone? What are you doing to manage your stress so you provide a stable home for weight loss.
- You Want To Gain Muscle? Muscle can't be built without protein. If your goal is to stay leaner, grow a strong immune system and function properly on a daily basis, you want to make sure you're getting protein with each meal. Use your palm to make sure you're getting enough for each meal. You want about 20-30 grams per meal.