How to同时减少体内脂肪的同时获得肌肉is one of the most sought after fitness goals. It can be confusing because most literature and research tells us each objective has opposing requirements: To reduce body fat we need to consume fewer calories, but togain muscle we need more.
这answer depends on where you are starting from. If you’re just beginning to strength train, you’ll likely make more progress in both spaces. Similarly, the more body fat you have to lose, the easier it will be to reduce your overall percentage — at least at first. Once you’ve createdhealthy nutrition habits并有一个常规的力量训练常规, progress might be a bit slower. But that doesn’t mean you can’t successfully gain muscle and reduce fat.
Here, three important factors to keep in mind to achieve yourbody composition goals:
CUT BACK ON LESS-HEALTHY CARBS
尽管carbohydratesare a key大量营养素in ahealthy diet, the body also stores extra water with extra carbohydrates. What’s more,studies showlower-carb diets help balance insulin levels. This is important because insulin stimulates fat cells to take in glucose, which needs to be burned off as energy before you can reach the fat-burning stage (and any excess glucose gets converted to fat for long-term storage).
To lower your carb intake effectively, focus on reducing simple carbs (添加了糖，精制谷物），然后选择small portionsof complex carbs (fruits, vegetables and全谷类) at each meal.
FOCUS ON GETTING ADEQUATE, HIGH-QUALITY PROTEIN
Protein is essentialfor muscle repair, growth, tissue repair and maintenance. We also knowif you eat too little，你会的lose肌肉质量。跳过蛋白质增强加工的零食，酒吧和奶昔，这些小吃和奶昔往往含有糖和人造成分。相反，专注于瘦蛋白from whole-food sources like wildseafood,chicken， 免费范围eggs，坚果和beans. The latter is a great基于植物的来源of protein that also containsfilling fiber.
同样重要的是要注意饮食超出您的身体可以使用(especially in the form of supplements and shakes) may be problematic.Experts对于140磅重的人，建议每天不超过125克，但至少0.8克/千克的体重（或140磅重的人每天约50克）。这body can’t store protein, so any excess that isn’t used as energy to fuel a workout will likely get stored as fat.
CHANGE YOUR STRENGTH TRAINING
As your body starts to gain muscle and reduce its overall fat percentage, you’ll have a more difficult time replacing fat with muscle. That’s because there’s just less fat to lose. But don’t be discouraged,plateaus are part of the process. If you’re not seeing results, consider changing yourstrength-training routine. Try incorporating new moves likepushups,squats或者pullups,follow a high-intensity interval training plan或者try a new activity likeCrossFit.
THE BOTTOM LINE
Ultimately, gaining muscle while reducing body fat is focused more on altering your body composition, and less onwhat the number on the scale shows. It requires careful planning for diet and exercise, and may take longer to achieve than justbuilding muscle或者losing weightalone. The overall goal requires a长期承诺to regular strength training combined with健康饮食调整, like adding high-quality protein to each meal and reducing lower-quality carbohydrates (like sugar and refined flour).
