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Losing fat and gaining strength at the same time can seem like an impossible goal. After all, to gain muscle you need to eat excess calories and lose fat you need to cut calories, right?
Not so fast.
Weight loss myths that continue to be perpetuated give people the false impression that it’s impossible for your body to get sculpted and stronger at the same time. Some of these myths include: cutting calories is the key weight loss, the more you workout the stronger you get, and rest is for the weak.
The truth is that you don’t have to starve or work yourself to death to get the body you want. In fact, doing both of these things will result in exhaustion, health problems, and weakness. If you want to really lose fat and get stronger at the same time, check out these top secrets that go against the popular weight loss rhetoric.
Eat enough calories.
If you want to get stronger, you can’t restrict your calories. Pay attention to the quality of your food, not the quantity for lean strength gains. Eat whole, clean foods and make sure your daily diet is high in protein, fiber, fresh vegetables, and satiating fat. Eating fat will not make you fat. In fact, it will help you meet your calorie goals for the day. Cut out the junk food, grains, baked goods, and sugar to see quick weight loss results.
Increase your fat and protein intake and lower your carb intake.
Eating carbs result in insulin release in your body. Insulin is a fat storage hormone. By decreasing the frequency of insulin release in your body, you’ll increase the likelihood that your body will burn its own fat for fuel.
Alternate high intensity interval training days with weight training days.
Lifting heavy weights day in and day out will not result in strength gains. Instead, you’ll just exhaust your muscles. Instead, try alternating heavy lifting days with high intensity interval days that use your body weight to get your metabolism fired up. Try completing a few rounds of tabata body weight squats, jumping rope, or plyometrics.
Get enough recovery.
Taking a rest day is actually good for strength gains and fat loss. If you train too much, your body will have consistently high levels of a stress response hormone called cortisol. Cortisol also promotes fat storage. Also, muscles do not get stronger while you are working out. In fact, muscle fiber breaks down when you lift weights, which actually make you weaker. Muscles get stronger when your body repairs the muscle fibers. So take a day off, and don’t feel guilty about it.
Drink a protein shake with milk as a post workout recovery drink
Milk is the perfect post workout recovery drink because if contains the perfect ratio of carbs, fat, and protein to refuel the muscles after a hard workout.
A positive attitude will keep you motivated on your fitness journey. Staying positive will help you stick to your goals, plus it will help you be more effective during your workout. Strength gains don’t come easy, and it takes mental fortitude to push your muscles to failure during your workouts.
Gaining strength and losing fat at the same time can be done. All it takes is a little unlearning of the weight loss myths that are still floating around out there.
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