The greatest paradox of any fitness enthusiast is being stuck between wanting to burn fat and building muscle at the same time! While on a diet for weight loss, you tend to lose more than just a few kilograms of fat- you lose muscle mass too.
So, how do you find a middle ground between these two desires? The answer lies in the right approach, that we have dismantled for you to help achieve both of your goals simultaneously.
- Difference between Burning fat & Losing weight
- What is Body Recomposition?
- Body recomposition workout plan to maintain & build muscle while burning fat
- Conclusion
Difference between Burning fat & Losing weight
Both processes eventually result in weight loss, however, they are different in the way they work. For example, when you are on a workout routine focused on burning fat, your body will utilise the stored fats as a source of energy for the specific activity or workout you perform.
Weight loss, on the other hand, involves losing not only your stored fats but also muscle and water retention.
A lot of individuals who dive into fitness for weight management, often end up focusing solely on weight loss with crash diets or intensive workout routines that do provide significant results in weight loss, however, a large amount of the weight you lose is muscle mass rather than fat.
Dangers of losing muscle mass
The body primarily pulls energy from food to source physical activities, but when you go on a diet it gets pulled from your stored fats and muscles. However, when you significantly drop a lot of weight, your body might start pulling more energy from the muscles leading to loss in muscle mass.
A study conducted on the negative effects of loss of lean body mass due to weight loss showed that loss of muscle mass led to lowered metabolism, fatigue, reduced stamina, and impairment in mobility. (1)
The solution to finding a balance between burning fat and maintaining your muscle mass can be achieved through the process called body recompositing.
What is Body Re composition?
Body re composition is a technique that is influenced by 2 key factors: resistance training and evidence-based nutritional strategies. (2)
A balanced diet is fundamental to any fitness routine, with body re composition you focus on your intake of protein, carbs and fat to support muscle growth and fat loss. This is combined with strength training to further build muscles & cardio that aids in burning calories.
A study has shown that with a comprehensive approach integrating macronutrient and calorie intake, and resistance training may be the most effective way to preserve and increase lean body mass while losing body fat (3)
Complete workout plan to maintain & build muscle while burning fat
Here’s an 8-week body re composition workout routine to burn fat and gain muscles:
Strength training (4 days per week)
- Pushups
Pushups may be amongst the most basic & primary fitness routines but it remains a classic workout that not only helps build your shoulders, chest and triceps but also your core, glutes and back.
How to perform push-ups?
Step 1: Get into plank position with your hands shoulder-width apart and keep your forearms vertically straight.
Step 2: Slowly lower your body down to the ground by bending your elbows
Step 3: Push back up to the starting position by straightening your arms slowly and avoid locking your elbows while keeping your core engaged.
Step 4: Repeat
- Crunches
Crunches help in toning abs and strengthening the core by training your abdominal muscles. They can easily be done anywhere and are ideal for beginners.
How to perform crunches?
Step 1: Maintaining your posture lie flat on the floor with your hands behind your head for balance
Step 2: Crunch forward while squeezing your muscles just below the ribcage.
Step 3: Hold the position for a brief moment while keeping your abs tense and core engaged
Step 4: Slowly lower your shoulder blades back down to the starting position without fully relaxing
Step 5: Repeat
- Planks
Similar to the positioning of a push-up, plank is an excellent abdominal and core exercise routine. It ensures that your core is strengthened and stable while improving your abs.
How to perform a plank?
Step 1: lie down on your stomach with your elbows right under your shoulders and legs straight out
Step 2: use your toes and forearms to lift your body off the ground, and maintain a straight line from your heels to your head
Step 3: relax your neck, look at the floor and hold the position for about 20-30 seconds.
- Rows
If you are familiar with some basic gym equipment then you might have come across a machine that simulates a rowing boat. This is used for rowing exercises that are excellent full-body workouts by creating a simulation of a rowing boat.
How to perform Rows?
Step 1: Sit on the rowing machine and grab the handle
Step 2: Push back with your legs and lean back then pull the handle to the chest
Step 3: Repeat
- Lunges
Lunges target the muscles in the lower body region including hamstrings, quadriceps, glutes and calves to help improve balance, coordination and strength.
How to perform lunges?
Step 1: keep your feet shoulder-width apart and position your hands by your side
Step 2: take a large step forward with one foot and bend your knee at a 90-degree angle. Your back foot should be straight and weight equally distributed between both feet
Step 3: Lower your body slowly down into a lunge and keep your knee bent and back knee touching the ground. Almost like you’re kneeling but only with one leg.
Step 4: push back up to the starting position, and squeeze your glutes and quads as you do so.
Step 5: Repeat
High-intensity interval training (2 days per week)
- Light cardio
Any physical activity or exercise that can increase your heart rate (not at an alarming rate) is a good light cardio workout.
How to perform light cardio?
- Stationary Marching (1 minute)
- Leg swings (1 minute)
- Arm circles (1 minute)
- High knees (1 minute)
- Jumping jacks (1 minute)
- Side to side shuffles (1 minute)
- Repeat for a total of 20 minutes
- HIIT
High-intensity interval training (HIIT) alternates between short bursts of intense workouts and periods of rest or lower-intensity exercises.
How to perform HIIT?
- Battle ropes with 30-sec intervals (5 times)
- 1-minute jump rope intervals (5 times)
- 6 to 8 makers (4 times)
- 30 sec ball slam intervals (5 times)
*Follow this exercise routine for 8 weeks by alternating between different workout routines each week
Conclusion
With an appropriate diet combined with a strict exercise routine, you can safely maintain a healthy balance between your weight and muscle mass.
Before getting into intensive training routines seek advice from a fitness coach or your healthcare provider.
FAQ
1. What is the best workout routine to build muscle and lose fat?
The best workout routine for building muscle and losing fat:
- Weight lifting
- Cardio
- Progressive overload
- Rest & recovery
2. Can you build muscle and burn fat at the same time?
Yes, you can build muscle and burn fat at the same time through a process called body recomposition that focuses on utilising proper nutrition & strength training techniques.
3. What is the 30 30 30 rule for weight loss?
The 30-30-30 rule for weight involves an intake of 30 grams of protein within 30 minutes of waking up, followed by a low-intensity, steady cardio workout.
4. Which Burns first muscle or fat?
The body burns fats before muscles.
Your body first breaks down carbs for energy, and then once all the carbs and glycogen are used up the body begins to break down fatty compounds.
Once all the fat stores are depleted the body breaks down muscle mass to create energy.
5. How to turn fat into muscle?
To burn fat and boost muscle mass you can:
- Do Weight training
- Increase your protein intake
- Follow a proper nutritional diet