Building muscle while losing weight at the same time is a tricky endeavor, but it is certainly possible. As you increase your muscle mass and build strength, your body becomes more efficient at burning calories, according to the world-renowned Mayo Clinic. So, increasing your muscle mass can actually help you to burn fat in the long run. The key is to feed your body with the proper nutrition it needs to support muscle growth and weight loss.
Significance
Proper nutrition is an essential part of building muscle and burning fat. Without an adequate amount of vitamins and nutrients in your diet, your muscles are unable to grow and develop properly. Eating nutritionally-dense foods rich in protein, carbohydrates and healthy fats can supply your body with the energy it needs to perform at its best each workout.
Types
There are several dieting options available to people looking to lose weight and increase muscle strength. One of the quickest and easiest ways to ensure that you're consuming the ideal number of calories each day and eating the right foods is to get your free personalized meal plan from MyPyramid.gov. Bodybuilders often follow modified diet plans consisting of a greater amount of protein for building muscle and carbohydrates for energy.
Meal Schedule
Eating four to six smaller meals each day rather than three square meals a day can help to boost your metabolism and keep your body energized throughout the day, according to fitness expert Damien Mase of MuscleandStrength.com. A higher metabolism means that your body is more efficient at burning calories, so it can help you lose weight. Additionally, the steady energy provided by eating more often can ensure that you can put maximum effort into each workout session.
Portion Size
Portion size is an important part of losing weight. The key is to focus on the right foods, and these include vegetables, fruits, lean protein sources and non-fat dairy. In order to lose weight, you must take in fewer calories each day. An effective way to cut out empty calorie from your diet is to eliminate sugary foods and sodas from your diet. Sugar is high in calories and low in nutritional value, so it's something that should be limited in your weight loss and strength training meal plan. Instead, fill you plate with nutritious foods, and be sure to divide out your calories equally throughout the day. For instance, if you need to take in 2,000 calories per day based on your free report at MyPyramid.gov, divide your meal schedule into four 500 calorie meals equally spaced out throughout the day.
Warning
Resorting to diet pills, unproven muscle enhancers and fad diets can cause more harm than good, according to FamilyDoctor.org. Any diet plan that promises unrealistic results should be avoided for your own safety. FamilyDoctor.org recommends losing a maximum of two lbs. per week in order to maintain good health while you lose weight. Also, be advised that as you build muscle, your body weight may temporarily increase as muscle weighs more than fat, so don't base your progress on what your scale is reading. You should consult your doctor or dietician before starting any new diet plan to ensure that it's a good fit for you.
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