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  • Writer's pictureLorenzo Basso

Lose Fat And Gain Muscle: The Essential Guide

Updated: Aug 24, 2023

In this blog post, we will summarize the most up to date studies on how to lose fat and gain muscle, and offer some key points you should focus on when trying to improve your body composition.

muscular man weight training

1. Tracking calories

Knowing how many calories you consume on a weekly basis is the first pillar to successfully reach your target weight. Whether is keto diet or intermittent fasting, these popular diets work by restricting the number of calories that you consume. Here is how to do it. Track your calories and bodyweight for 2 weeks. If your weight has not changed, it means that's the number of calories your body needs to maintain your current weight (maintenance calories). Depending on your goal, you can decide whether to increase your caloric intake (caloric surplus) or reduce your calories (caloric deficit). It is recommenced to increase or decrease your calories by 200 Kcal a day and monitor how your bodyweight changes. If you are starting from a high body fat percentage, you can reduce your daily Kcal by more than 200 Kcal.

2. Protein intake

Proteins help with muscle recovery and to build new muscle tissue. For this reason, they are extremely important for athletes. For those who do resistance training, it Is recommenced to consume between 1.6 to 2.2g of proteins x kg of body weight. If you are bulking, you can stay on the lower end of this spectrum, while if you are cutting, it is advisable to consume a higher number of proteins to make sure you do not lose muscle during the process.

3. Resistance training

Weight training is the most effective form of exercise to lose fat and gain muscle. A resistance training program should include sets with heavy weights (6-8 reps), and lighter weights (10-12 reps). You should aim to train each muscle group two times a week, and most of your training should focus on exercises that engage multiple muscles at the same time, such as squat, deadlift, bench press and pulldown.

4. Cardiovascular training

Cardiovascular training can be broadly divided into two categories: high-intensity interval training (HIIT) and low-intensity steady-state cardio (LISS). Both are effective in burning calories. Choosing one over the other should be based on personal preference. The advantage of HIIT is that it burns more calories in a short period of time. However, it is more taxing for the nervous system and generally puts more stress on certain joints. Therefore, if you have any joint condition or you are overweight, LISS might be more indicated for you.

5. Sleep

Recovery is often overlooked by athletes. However, it is vital in order to optimize results and reduce the risk of injuries. Research shows that people who sleep less than 7 hours per night are 1.7 times more at risk of getting injured. Furthermore, sleep deprivation often leads to other unhealthy habits, such as skipping training and falling off your diet plan. Some recommendations to improve your sleep are: have a regular and consistent sleep pattern, avoid screen time 2 hours before going to sleep, avoid caffeine after 4pm and try meditation before sleeping.

Lorenzo Basso physiotherapist

Stride Fitness & Clinic

Telephone/WhatsApp +65 8882 4325

Address: 3 Shenton Way, #12-08 Shenton House, Singapore 068805

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1 Comment

Jan 29

Hi. I see you have a lot of experience in sports and it's cool, unfortunately I missed it at the time, stopped playing sports, worked at a sedentary job, and now I don't know where to start to get my figure back to its former form. It would be great if you recorded a podcast on the topic of what exercises are best for a beginner to start doing, what nutrition should be and so on. If you decide to, then I advise you to use use this article to select a high-quality application for this. Thank you very much in advance

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