Basically, if you like to lose fat, you should be on a strict CALORIC DEFICIT. But before you do that, you should find out first the maintenance calories that your body requires. What does it mean? It would be impossible for you to know how many calories you have to burn if you don’t know how many calories you have to consume to maintain your current weight.
Then you also need to watch your macronutrients or simply called macros (grams of protein, carbs, and fat) that you eat while you’re on a caloric deficit, and this is the typical and proper way to lose weight.
But how about if I like to gain muscle?
Well, to gain muscle mass is to do the TOTAL OPPOSITE of being on a caloric deficit that I mentioned above. This time, you have to be on CALORIC SURPLUS. In this state, you have to consume more calories than you burn every day that obviously, will lead to gaining more weight and having more fats.
Now, let’s answer the question: Is it possible to lose weight and gain muscle mass simultaneously?
Yes, it is POSSIBLE.
However, it can only be done by two (2) types of people: 1) beginners in losing weight, gaining muscle training; 2) overweight people. Researchers from the United States Sports Academy found out that overweight beginners who underwent during their 14-week training program were able to lose 16 pounds of fat and gained almost 10 pounds of muscle.
The downside is that it’s impossible to do it for years. It can only happen within four (4) to five (5) months then after that, you will either lose weight or gain muscle mass in your succeeding workouts. The more realistic thing that may happen to you is to lose 10 pounds of weight and gain one or two pounds of muscle mass.
Experienced bodybuilders or gym rats can still gain muscle mass and lose fats like the two types of people I mentioned, but this time is by using Anabolic steroids which most of the professionals and I do not recommend. If you do this, you’re like cheating yourself.
Therefore, it’s not always that you can make the said two body improvements simultaneously. And if you decide to take steroids, it will cause you some side effects soon. But at the end of the day, it’s you who will decide what to do with your body and how to maintain a good routine.
Do you want to know MY SECRET STRATEGY? Watch my video embedded on this post, and I hope you find it useful.