The Science Behind Losing Fat and Gaining Muscles


Throughout the years, bodybuilders go through a lot of challenges during their training but nothing is as frustrating as to manage burning the fat while gaining muscles. Many like to believe that you cannot grow your muscles while burning fat. Their reasons may also be strong enough to believe that but if we dig deep into the science of burning fat and gaining muscles, we’ll notice that both the tasks are achievable at the same time. The only problem is that the athletes do not bother to research regarding different approaches towards building their muscles while burning fat. Some of the bodybuilders would prefer going on weight loss steroids to burn the fat and then quickly jump on to rebuilding the muscles without having to try shredding it off naturally. Now, all the blame is not on them because the science behind this riddle is not vouched by everyone as, at the end of the day, every individual is unique and responds differently to the diet plans and trainings. As a bodybuilder, you would devise a diet plan and stick to a work out plan that will target your different areas so that your entire body is in motion and consumes the diet as a fuel to help you gain muscles as well as burn the extra fat stores. To understand the further concepts better, let’s make few things clear. When you consume food, it is stored in your body into three units as:

  • Rebuild muscles
  • Store as Fat
  • Burn for fuel

The priority of this order will depend on your training sessions and the calories you consume. If you consume more calories than you burn, then your body will first and foremost burn it for fuel and store the rest as fat. Now, if your diet has less proteins, chances are that it was not utilized for rebuilding muscles, but if you consume proteins, it will straight up go into developing your muscles.

So, the above discussion is summarized into the following points:

  • Body utilizes the calories consumed for energy during their training sessions.
  • If they consume more proteins during their caloric deficit or surplus diet plan, the body will be inclined to develop muscles and not store it as a fat.
  • The extra consumed calories, which have not been burnt off, will find their way into the fat storage. So, it’s essential to burn off those extra calories.

How to Lose Fat?

In order to lose fat, the bodybuilders would calculate their body fat percentage and wrap their goals around reaching 8% fat for men and 16% body fat for women. The only way of burning fat is through following up with a caloric deficit diet plan. You need to calculate your daily caloric intake and then minus 500 calories from them. With that increase the intensity of your workouts so that you are burning those calories as well as the stored fat. One might think that you can consume extra 500 calories and then later burn it off. To their surprise, if they go on burning 500 calories will require 5-6 miles walk. It is not impossible, but if they spend a significant amount of time at the gym, their body will not have the energy to go out and burn those extra calories. After all the body needs to rest as well. An 8-hour sleep is absolutely necessary to recover from intense workouts especially when you are not feeding your body the calories it normally requires. That is why not consuming the extra calories is better option for you and stick to restricting for a while. Once you reach your goal, you can start consuming in surplus.

How to Gain Muscle?

To gain muscles, you need to follow up with a caloric surplus diet rich in proteins. Proteins will be building your muscles while carbs will be providing energy to perform and store the extra calories into your fat storage. So, choose wisely when it comes to carbs. Choose organic carbs and cut-out processed products from your diet. This way, you will not be gaining fat while trying to rebuild your muscles because the goal is to build muscles without increasing the body fat. When you are on a caloric surplus diet, the intensity of workouts also increases so that the muscles are stimulated to grow. A good 8-hour sleep is also beneficial for the body to recover and perform even better tomorrow. As long as you are consuming a good amount of proteins and working hard, you will gain muscles and that’s definite.

Losing Fat and Gaining Muscles Simultaneously

Now that you know how the fat burns and muscles are developed in the body, you can start to assemble the puzzle together and make the following facts in check:

  • You cannot lose fat with a caloric surplus diet
  • You can lose fat with caloric deficit diet
  • You need protein in your diet to develop muscles

Therefore, you need to incorporate protein into your caloric deficit diet to be able to develop muscles while burning fat. Take a portion of protein, equal to the size of your palm, with each meal. Do not make it all proteins because good carbs and fats are also equally important, not to forget the dietary fiber which makes digestion comfortable.

Diet and Exercise Regimen

A bodybuilder’s diet and exercise routine will have to make up for the most of the fat they lose and the muscles they develop through the years of their journey. If they abide by a caloric deficit diet, train hard at the gym every day, the results will be tremendous because once they lose the fat, with the right amount of protein in their diet, they will not only have less fat but also a developing muscle mass. After that, you can move to a caloric surplus diet, rich in proteins, to further develop your muscles much faster. Such an impossible task is only achieved through hard work, dedication and some smart calculations of daily nutritional requirements.

So, for those who say you cannot lose fat while rebuilding muscles, well, you’re wrong. You can lose fat and burn muscles together, only if you are dedicated and smart about it.

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