* . *
  • About
  • Advertise
  • Privacy & Policy
  • Contact
Monday, June 30, 2025
Earth-News
  • Home
  • Business
  • Entertainment
    Susquehanna Raises Penn Entertainment Inc. (PENN) Price Target. – Yahoo Finance

    Susquehanna Raises Price Target for Penn Entertainment Inc. (PENN)

    George Lopez is coming to Spokane – KXLY.com

    George Lopez is coming to Spokane – KXLY.com

    Netflix unveils Dallas immersive venue for fans of hit shows like ‘Squid Game,’ ‘Stranger Things’ – Houston Chronicle

    Step Inside Netflix’s New Dallas Immersive Experience Featuring Hits Like ‘Squid Game’ and ‘Stranger Things

    ‘Puttin’ on the Ritz’: Civic Players bring ‘Young Frankenstein’ to life – Yahoo

    Civic Players Deliver a Hilarious and Unforgettable Performance of ‘Young Frankenstein

    ‘Wheel of Fortune’: Amputee Wins $60,000 After Breaking Incredible ‘Curse’ – Hastings Tribune

    Wheel of Fortune’ Amputee Breaks Incredible ‘Curse’ to Win $60,000!

    North Star Sports & Entertainment Network: Coming soon – KTTC News

    North Star Sports & Entertainment Network: Coming soon – KTTC News

  • General
  • Health
  • News

    Cracking the Code: Why China’s Economic Challenges Aren’t Shaking Markets, Unlike America’s” – Bloomberg

    Trump’s Narrow Window to Spread the Truth About Harris

    Trump’s Narrow Window to Spread the Truth About Harris

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Trending Tags

    • Trump Inauguration
    • United Stated
    • White House
    • Market Stories
    • Election Results
  • Science
  • Sports
  • Technology
    New center coming to Mizzou will focus on energy research and technology – Columbia Missourian

    Mizzou Launches Innovative New Center Dedicated to Energy Research and Technology

    Mirrors in space and underwater curtains: can technology buy us enough time to save the Arctic ice caps? – The Guardian

    Can Technology Like Space Mirrors and Underwater Curtains Buy Us Time to Save the Arctic Ice Caps?

    Naples restaurant owner prepares for hurricane season with new flood technology – Fox4Now.com

    Naples restaurant owner prepares for hurricane season with new flood technology – Fox4Now.com

    Emerging Memory and Storage Technology Market Analysis Report 2025-2034 | AI and HPC Boom Fuels Surging Demand for Fast, Low-Power Memory Devices – Yahoo Finance

    How AI and HPC Are Driving Explosive Growth in Fast, Low-Power Memory Technologies Through 2034

    Ostin Technology (OST): Volatility’s Warning or Contrarian Opportunity? – AInvest

    Ostin Technology (OST): Navigating Market Volatility – Red Flag or Hidden Opportunity?

    St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

    St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

    Trending Tags

    • Nintendo Switch
    • CES 2017
    • Playstation 4 Pro
    • Mark Zuckerberg
No Result
View All Result
  • Home
  • Business
  • Entertainment
    Susquehanna Raises Penn Entertainment Inc. (PENN) Price Target. – Yahoo Finance

    Susquehanna Raises Price Target for Penn Entertainment Inc. (PENN)

    George Lopez is coming to Spokane – KXLY.com

    George Lopez is coming to Spokane – KXLY.com

    Netflix unveils Dallas immersive venue for fans of hit shows like ‘Squid Game,’ ‘Stranger Things’ – Houston Chronicle

    Step Inside Netflix’s New Dallas Immersive Experience Featuring Hits Like ‘Squid Game’ and ‘Stranger Things

    ‘Puttin’ on the Ritz’: Civic Players bring ‘Young Frankenstein’ to life – Yahoo

    Civic Players Deliver a Hilarious and Unforgettable Performance of ‘Young Frankenstein

    ‘Wheel of Fortune’: Amputee Wins $60,000 After Breaking Incredible ‘Curse’ – Hastings Tribune

    Wheel of Fortune’ Amputee Breaks Incredible ‘Curse’ to Win $60,000!

    North Star Sports & Entertainment Network: Coming soon – KTTC News

    North Star Sports & Entertainment Network: Coming soon – KTTC News

  • General
  • Health
  • News

    Cracking the Code: Why China’s Economic Challenges Aren’t Shaking Markets, Unlike America’s” – Bloomberg

    Trump’s Narrow Window to Spread the Truth About Harris

    Trump’s Narrow Window to Spread the Truth About Harris

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    Israel-Gaza war live updates: Hamas leader Ismail Haniyeh assassinated in Iran, group says

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    PAP Boss to Niger Delta Youths, Stay Away from the Protest

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Court Restricts Protests In Lagos To Freedom, Peace Park

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Fans React to Jazz Jennings’ Inspiring Weight Loss Journey

    Trending Tags

    • Trump Inauguration
    • United Stated
    • White House
    • Market Stories
    • Election Results
  • Science
  • Sports
  • Technology
    New center coming to Mizzou will focus on energy research and technology – Columbia Missourian

    Mizzou Launches Innovative New Center Dedicated to Energy Research and Technology

    Mirrors in space and underwater curtains: can technology buy us enough time to save the Arctic ice caps? – The Guardian

    Can Technology Like Space Mirrors and Underwater Curtains Buy Us Time to Save the Arctic Ice Caps?

    Naples restaurant owner prepares for hurricane season with new flood technology – Fox4Now.com

    Naples restaurant owner prepares for hurricane season with new flood technology – Fox4Now.com

    Emerging Memory and Storage Technology Market Analysis Report 2025-2034 | AI and HPC Boom Fuels Surging Demand for Fast, Low-Power Memory Devices – Yahoo Finance

    How AI and HPC Are Driving Explosive Growth in Fast, Low-Power Memory Technologies Through 2034

    Ostin Technology (OST): Volatility’s Warning or Contrarian Opportunity? – AInvest

    Ostin Technology (OST): Navigating Market Volatility – Red Flag or Hidden Opportunity?

    St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

    St. Francis Medical Center brings advanced robotic surgery technology to Northeast Louisiana – KNOE

    Trending Tags

    • Nintendo Switch
    • CES 2017
    • Playstation 4 Pro
    • Mark Zuckerberg
No Result
View All Result
Earth-News
No Result
View All Result
Home Health

Can You Actually Burn Fat and Gain Muscle at the Same Time?

August 9, 2023
in Health
Can You Actually Burn Fat and Gain Muscle at the Same Time?
Share on FacebookShare on Twitter

IF YOU’RE LOOKING to get in shape, your goals probably boil down to achieving two specific things: losing fat and gaining muscle.

Achieving just one of these is no small feat. Achieving them together is a whole different ballgame. This is called “body recomposition” by scientists and fitness professionals—in other words, the process of changing the composition of your body by lowering body fat mass and increasing muscle mass.

The biggest hurdle you’ll have to clear on your journey to accomplishing these goals is that they require largely different demands. To lose fat, you need to be burning more calories then you’re taking in. To build muscle, you need to increase your protein intake and prioritizing strength training, so your body can build more muscle fibers. Eager to make big changes, people often try to achieve both at the same time. Is it even possible to both lose fat and gain muscle simultaneously? We asked the experts.

Can You Burn Fat And Build Muscle at the Same Time?

A 2020 meta-data analysis from the Strength and Conditioning Journal suggests that it may be possible to lose fat mass and gain muscle at the same time. There’s one issue with this, however—all of the studies compiled for the report were based on small samples of young athletes, lacking an inclusive sample population. Further research needs to be conducted to understand exactly how body recomposition happens to different types of subjects, and if these results are applicable to different demographics.

Though burning fat and building muscle concurrently may be possible, it’s not necessarily optimal, says Lee Boyce, C.S.C.S., an MH Advisory Board member. He warns that aiming for both at the same time may cause a slower rate of change for both goals to be reached.

A more effective approach is to prioritize one goal before the other, specifically muscle building over fat loss. The good news is, emphasizing muscle building will spark some habits and physiological responses that may help burn away some unwanted fat.

If someone focuses on building muscle first, “the byproduct of that would be trigger[ing] some fat loss,” Kurt Ellis, N.S.C.A., of Beyond Numbers Performance, says. “It’s going to enable you to build habits that are going to be a lot more favorable for you long term.”

Building muscle mass results in an increased metabolic rate, meaning the body will burn more calories, since it takes more energy to maintain muscle tissue than adipose tissue (a.k.a. body fat). For example, assume you and your gym partner at the same height and weight. You have a body fat percentage of 10 percent, and theirs is 20 percent. On any given day where you both move the same amount, you will likely burn more calories than they will (assuming, too, that neither of you have any other health problems that may effect your metabolism).

If you follow the right steps, focusing on muscle building may help to bring about the fat loss you’re also looking for even more quickly.

3 Tips for Losing Fat and Gaining Muscle

Prioritize Strength Training

gym

anandaBGD//Getty Images

To gain muscle, you need to be incorporating resistance training into your exercise routine. This puts your muscles under tension, creating micro-tears in the muscle, which your body will then repair by creating more fibers. As we’ve already established, you need to be burning calories to lose fat. Luckily, strength training does both of those things. Yes, cardio may burn more calories, but too much can jeopardize your gains.

For longevity, focus on strength training with smaller bits of low intensity cardio to achieve muscle building. At the end of the day, you’re still burning calories, which is what you need to lose fat mass.

Protein, Protein, Protein

lunch break in gym

Hirurg//Getty Images

You’ve probably been preached at by some muscle-bound bro about the importance of protein. It’s not just hype—protein is the building block of muscle tissue and deserves its praise. If you don’t have enough, your muscles may begin to break down. This is especially important to consider when you’re in a calorie deficit. Limiting calories is the key to fat loss—but if you also limit your protein, you’ll lose your muscle mass, says Boyce.

“If you want to be adding muscle without adding too much weight, you can’t be in a surplus to do it,” Boyce says. “So, the challenge is creating that [low] calorie intake, but modifying the nutrient choices that are going to make up those calories.”

Make high protein food sources a bigger staple in your nutrition plan. Boyce suggests aiming to consume at least 1 gram of protein per pound of your body weight. Do this with real food sources as much as possible, and make up the difference with supplements.

Recovery is Key

man sleeping in bed

Jose Luis Pelaez Inc//Getty Images

Beware of coming on too hard, too fast when starting a fitness routine. Overtraining can lead to injury, which could take you out of the gym all together. That’s why prioritizing recovery is important if you’re trying to burn fat and gain muscle, Ellis says. Recovery allows the body time to repair itself after intense workouts, so don’t neglect your rest day.

Proper rest also means proper sleep, Ellis says. A 2020 study published in the Medicine & Science in Sport and Exercise journal found that lack of sleep led to a lower release of cytokines—the proteins that build up our muscles.

Best Workouts for Losing Fat and Gaining Muscle

We already know that it’s best to prioritize strength workouts to be able to gain muscle and lose fat. The most effective way to do both is to anchor those workouts with big, multi-joint movements, such as squats, deadlifts, and presses.

“Compound lift movements incorporate ton of muscles. You need to recruit a decent amount in order to elicit that hypertrophy response,” Ellis says. More muscle recruitment also means more calorie burn—a win for fat loss.

That doesn’t mean you need to do the same barbell squats and dumbbell RDLs every time you go to the gym. There are tons of variations of these compound movements you can incorporate that will keep your routine fresh.

You can train with full-body splits, use a strategy like a push-pull-legs split (like this one), or work alternating between your upper body and lower body. This way, on the day that you’re working your upper body, your lower body is resting. This creates an efficient system so that you’re able to hit a higher volume of reps and sets without running the risk of overtraining, since Boyce says you’ll be better able to tackle more workouts safely with the built-in rest.

Headshot of Cori Ritchey

Cori Ritchey

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men’s Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

>>> Read full article>>>
Copyright for syndicated content belongs to the linked Source : Men’s Health – https://www.menshealth.com/fitness/a44639317/lose-fat-and-gain-muscle/

Tags: ActuallyhealthMuscle
Previous Post

Heels Season 2 Is an Underrated Wrestling Show Worth Watching

Next Post

The Best Pre-Workout Snacks to Keep Going at the Gym

New center coming to Mizzou will focus on energy research and technology – Columbia Missourian

Mizzou Launches Innovative New Center Dedicated to Energy Research and Technology

June 30, 2025
Atlanta Dream Dealt Concerning Loss During Liberty Game – Yahoo Sports

Atlanta Dream Faces Crushing Defeat in Thrilling Liberty Clash

June 30, 2025
More than 1,800 National Science Foundation workers abruptly kicked out of agency headquarters – Space

Over 1,800 National Science Foundation Employees Suddenly Evicted from Agency Headquarters

June 30, 2025
Scientists Retrace 30,000-Year-Old Sea Voyage, in a Hollowed-Out Log – The New York Times

Scientists Successfully Recreate Epic 30,000-Year-Old Sea Voyage in a Hollowed-Out Log

June 30, 2025
Tom Brady Ditches Sneakers Lifestyle For Jeff Bezos & Lauren Sánchez’s Wedding – Yahoo

Tom Brady Swaps Sneakers Lifestyle for Glamorous Jeff Bezos and Lauren Sánchez Wedding Celebration

June 30, 2025
Chivu Confirms France Star Fit For Inter Milan Vs Fluminense Club World Cup Clash – Yahoo Sports

Chivu Confirms France Star Ready for Inter Milan’s Club World Cup Showdown Against Fluminense

June 30, 2025
Trump’s tariffs damage the US economy more if they drive investors away from American assets – Peterson Institute for International Economics

How Trump’s Tariffs Could Backfire by Driving Investors Away from American Assets

June 30, 2025
Surprising New Study Links Daytime Napping to Hidden Health Risks – Prevention

Surprising New Research Uncovers Hidden Health Risks of Daytime Napping

June 30, 2025
The 1975’s Matty Healy Says ‘We Don’t Need More Politics’ at Glastonbury – Variety

The 1975’s Matty Healy Declares “We Don’t Need More Politics” at Glastonbury

June 30, 2025
Mirrors in space and underwater curtains: can technology buy us enough time to save the Arctic ice caps? – The Guardian

Can Technology Like Space Mirrors and Underwater Curtains Buy Us Time to Save the Arctic Ice Caps?

June 29, 2025

Categories

Archives

June 2025
MTWTFSS
 1
2345678
9101112131415
16171819202122
23242526272829
30 
« May    
Earth-News.info

The Earth News is an independent English-language daily published Website from all around the World News

Browse by Category

  • Business (20,132)
  • Ecology (700)
  • Economy (724)
  • Entertainment (21,613)
  • General (15,630)
  • Health (9,763)
  • Lifestyle (729)
  • News (22,149)
  • People (725)
  • Politics (730)
  • Science (15,941)
  • Sports (21,221)
  • Technology (15,709)
  • World (704)

Recent News

New center coming to Mizzou will focus on energy research and technology – Columbia Missourian

Mizzou Launches Innovative New Center Dedicated to Energy Research and Technology

June 30, 2025
Atlanta Dream Dealt Concerning Loss During Liberty Game – Yahoo Sports

Atlanta Dream Faces Crushing Defeat in Thrilling Liberty Clash

June 30, 2025
  • About
  • Advertise
  • Privacy & Policy
  • Contact

© 2023 earth-news.info

No Result
View All Result

© 2023 earth-news.info

No Result
View All Result

© 2023 earth-news.info

Go to mobile version