Diet table to gain fat

Simultaneous muscle building and fat loss. This is how it works

For bodybuilders who are ready for the stage, the timing is strictly specified: First there is a week, if not months, phase of mass to build muscles. This is followed by a longer definition phase to lose fat and expose the hard-earned muscles. You don't have that much time? And certainly not patience? You do not have to. Take the shortcut that goes this way.

What are the physical processes involved in building muscle and losing fat?

2 different: In general, your metabolism must be in an anabolic mood for everything that is to be built up in the body. In order to be able to fully enjoy this building feeling for muscle building, your body needs additional energy in the form of nutrients and proteins during training. Well, and when it comes to dismantling something, the mood turns catabolic. This happens about 90 minutes after the start of the workout. Unfortunately, the body does not limit itself to the love handles. In the catabolic phase, it also draws power from the muscles in the form of nutrients.

try now

Weight loss combination for beginners
  • Fat-away training plan for 8 weeks
  • all 29 exercises as picture and video
  • only dumbbells required
  • Fat-away nutrition plan for 8 weeks
  • 30 easy, delicious weight loss recipes
  • 99-page PDF, print-optimized
  • More information about the plan
Are you already a customer? Then log in here.After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]
Coaching ZoneYour fitness goal within reach

Do you want to lose weight, build muscle or get fitter all around? Then you are exactly right with us. Our top trainers will pick you up exactly where you are and write you a tailor-made one Training and / or nutrition plan - Including motivation and questions.

What is the problem with building muscle and losing fat at the same time?

In the nature of things. In order to build muscle, the body needs more energy - that is, more calories. In order for fat to break down, the body has to be forced to do so by a calorie deficit. How should that work at the same time? The question is justified, especially since the anabolic and catabolic processes are each accompanied by hormones that interfere with each other.

Does it even make sense to build muscle and lose fat at the same time?

Everything that makes you beautiful makes sense - right? Seriously: You mustn't put the word "simultaneously" too heavily on the gold scales. Both processes cannot run in parallel at the same time (see above). Therefore, the classification refers to a certain phase, for example 3 months. And then, among other things, it depends on your status quo, how effective a simultaneous assembly and dismantling can be. If you are already in top shape and have a low body fat percentage, the effect will be smaller and take more time. In the case of (re) beginners in strength training or men with a high percentage of body fat, success is shown more quickly in the mirror.

What can I do to get more muscle and lose fat?

Before you get started, first banish your scales from the apartment. Because fat loss has nothing to do with less weight. You can easily gain weight and at the same time significantly reduce your body fat percentage. After all, muscles weigh more than fat. Now you should know that your metabolism can be influenced by training and diet. Although you will never be able to stop the interplay of anabolic and catabolic processes, you will at least be able to keep it at a level that is favorable for your goal. So the key is how and when you train and what and when you eat.

What should my training for fat loss plus muscle gain look like?

Hard. Go for a few reps - 6 to 12 are ideal - and a lot of weight that leads to muscle failure. The greater the stimulus, the more positive the muscle balance. Exercise on an empty stomach if possible and in any case avoid high carbohydrate intake beforehand. Otherwise, the body will use the carbs for energy and not the fat reserves that you want to get rid of.

What things do I have to consider when eating?

The time of day. Intermittent fasting can help you drop fat and take muscle with you. It is best to plan your training so that you have the first meal of the day afterwards. In this way, the body receives energy from the outside and does not have to pull it out of the muscles. And yes, right, you train on an empty stomach. If you don't succeed at all, treat yourself to a protein shake with a minimal amount of carbohydrates before your workout. Even with this approach, you cannot avoid reducing your energy input. Save around 15 to 20 percent of your previous calorie intake every day so that body fat is minimized more and more. Above all, rely on protein-rich foods and lots of vegetables.

try now

Lose weight in 8 weeks Weight loss training plan for beginners
  • detailed 8-week training plan
  • only two dumbbells required
  • 30 effective exercises as picture and video
  • ideal for returning to work after a break in training
  • 26 pages, available on all devices
Are you already a customer? Then log in here.After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]
Coaching ZoneYour fitness goal within reach

Do you want to lose weight, build muscle or get fitter all around? Then you are exactly right with us. Our top trainers will pick you up exactly where you are and write you a tailor-made one Training and / or nutrition plan - Including motivation and questions.

Conclusion: The goal of building muscle plus losing fat takes some time

Building muscle and losing fat at the same time is possible. However, it is not a parallel process, but rather an effect that occurs over a certain period of time. The key to this double success in two directions lies in an appropriate diet and appropriate training.

This article may contain links to providers from whom MEN'S HEALTH receives a commission. These links are marked with the following icon: