One of the biggest challenges people have when they start training is losing weight and getting strong at the same time. Some people say that you should focus on one of those things first before trying to do both at the same time, but not everyone has the patience to do that. If your goal is to lose fat while simultaneously gaining muscle mass and strength, however, then you have to know that it’s an uphill battle. It doesn’t mean that you can’t win, though. Let’s take a look at a few effective tips for getting lean and strong.
Do Some Heavy Resistance Training
The first thing you’ll have to do is look at your training routine. Going for heavy strength training will accomplish two things. You’ll be able to develop strength and muscle mass and lose weight since more energy is deployed during heavy training than with any other forms of training, including cardio.
It doesn’t mean that you should scratch cardio off your list, however. You’ll just need to do it smartly and not count on cardio only for burning fat, as it’s not the most efficient way to do so.
Look at Supplementation
Supplements will help you get more from your strength training and build muscle mass faster. Some supplements will also allow you to perform better when you’re in the gym.
Some options we suggest you add to your rotation right now include omega 3s, a good multivitamin, creatine, and other supplements like beta-alanine, glutamine, and citrulline malate. You should also consider trying Turkesterone. It is a promising steroid-like hormone that is found in plants and insects. It has been said to replicate some of the effects of steroids without the side effects, and it’s completely legal too, so do your research on it and see if it could work for you.
Do Fasted Cardio
You will need to get into a calorie deficit to lose weight, but you can’t cut too much as your muscles need calories for sustenance. The maximum deficit we would recommend would be around 30% less than your daily maintenance calorie level. If you want to know what your maintenance calorie level is, you can check out this calculator.
Go Heavy on Protein
This is probably the single most important thing you’ll need to do if you want to get stronger and lean at the same time. You need to have a lot of protein to maintain your muscles and make them grow while you put your body under the stress of a calorie deficit. So, make sure that you consume at least 0.80g of protein per pound of body weight. If this is something you think you’ll be struggling with, you will need to look at supplementation.
Pick up a Sport
If you’re going to do cardio, try to at least make it fun. This will allow you to reach your goals more easily and actually enjoy yourself while doing it.
You could try team sports like soccer or basketball, but you could also do individual sports like cycling or swimming. All of those options will allow you to burn a lot of calories in a short period, and you’ll have so much fun that you’ll forget that you’re getting a workout.
These are all things that you can do starting today to lose weight and get strong at the same time. It’s all about adopting sound training and eating habits and having the discipline to follow through with your plan.