Build muscle and lose fat – all important tips

At Upfit, Till focuses on the topics of training, endurance training and weight management, as well as strategic product development.

Philipp Wosten (Dipl. Sports Science)

At Upfit Philipp works passionately on all topics that are related to training and functional training.

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Lose fat and build muscle, is that possible??

Surely you know the problem: The summer is soon before the door and when looking in the mirror, you are still not quite satisfied. here and there a little too much and a six pack can only be guessed at. You want a defined, muscular body – and preferably as quickly as possible. But is it possible to build muscle and lose body fat at the same time??

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The physiological background – muscle building and fat loss

Biologically speaking, this is difficult at first. Do you want to build muscles, one speaks of an anabolic, thus a building up process. This requires additional calories and hard strength training. Fat loss is a catabolic, i.e. a degrading process. This, on the other hand, requires a calorie deficit. That means you need to burn more calories than you take in. The recommended deficit is approx. 200-500 calories, depending on the turnover. However, if you reduce your micro- and macronutrient intake too much and thus lose weight quickly, this is very often accompanied by loss of muscle mass and the yo-yo effect threatens to set in. In the end this can even harm your metabolism. The two processes are therefore, so to speak, opposed to each other and do not seem to be compatible. But that doesn’t mean you can’t achieve your goal!

Build muscle and lose fat at the same time – the solution

However, there is a method that will help you build muscle and get rid of excess fat in the long run. To do this, we divide into a muscle building phase and a definition phase. Both phases should last at least 3 months to achieve optimal training effects.

The building phase – building muscle

In the build-up phase, you should, as the name suggests, build up muscles as effectively as possible. Frequent strength training and a High calorie and high protein diets are essential for this. The formation of new muscle mass increases the need for protein. Therefore you should try to increase your daily protein intake to 1-2 grams per kilo of body weight. For the right amount of nutrients, a nutrition plan for muscle building is an optimal guide. You can determine this with our BMI calculator. The advantage of building muscle is that it not only looks good, it also plays a crucial role in how we burn calories. Every kilo of muscle mass burns additional calories. This in turn helps you lose weight. So the more muscle mass you acquire, the higher your fat burn will be.
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The definition phase – lose fat

During the definition phase, the focus is now on fat loss. For this, as already mentioned, a calorie deficit of about 500 calories a day is necessary. With the help of the calorie calculator you can easily calculate your needs. In addition, you should maintain your protein-rich diet and strength training. So you can better preserve your hard-earned muscles. In the definition phase, however, you will not build any additional muscles. For the right amount of nutrients, a diet plan for body definition is an optimal guide. Many people opt for a low-carb diet at this stage. It is exciting that a simultaneous endurance training is rather counterproductive in terms of muscle and strength maintenance. The body has a hard time adapting to the conflicting demands. Because endurance activity sends a stimulus to muscle breakdown. So if you want to build muscle and lose fat, you should separate the goals in time.

Fat loss has many advantages. On the one hand, of course, the aesthetics: a defined six-pack or slimmer thighs are only two reasons for fat loss. It is also worth losing fat from a health point of view. To minimize the risk of diseases, it is especially useful to lose visceral fat. This is the fat in the abdomen and is considered a risk factor for many diseases. Since targeted fat loss is not possible, a healthy diet and holistic training is the optimal way to go.

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