![]() That's why she recommends using weekly Epsom salt baths to help relax and provide extra recovery to those muscles. Instead the body will focus on taking care of the inflammation. "If your muscles get sore from working out, when you have a lot of soreness or inflammation you will not burn fat or put on muscle as easily," Khader says. In terms of recovery, of course your post-workout carbs and proteins will take care of some of that, but Khader also recommends some natural remedies. Lifting weights helps you to burn more fat more efficiently. You'll do 20 seconds of all out intensity, followed by 10 seconds of rest, repeated eight times. "You’ll burn as many calories in a 15–minute hit session as you would in an hour of jogging." Oprea's go-to is a tabata workout where each round lasts 4 minutes. "HIIT is the most efficient way of burning fat," Catudal says. HIIT workouts are also a home-run for losing fat and gaining muscle at the same time. Catudal recommends three to four days a week of 45–minute strength and weight-training exercises (machine workouts, free weights, etc.) with 60-second rests in between exercises. There are a few different workout schedules that the experts recommend for body recomposition. Lifting weights helps you to burn more fat more efficiently," Khader says. "People think, 'I don’t want to put on muscle because I don’t want to get bulky'-but that’s not true. How? Because muscle burns calories but body fat does not. "Weights help you to put on more muscle mass and the weights also help you to burn more calories," says Dina Khader, RD, CDN. 20 Strength Training Exercises To Master ASAP.HIIT Workouts For Women Who Want To Get Fit Fast.It's actually a major part in accomplishing fat loss and muscle gains at the same time. “Don’t be scared of weight training,” Erin Oprea, certified personal and celebrity trainer and founder of the Pretty Muscles workout app, reminds her clients. Weightlifting and HIIT training are key for muscle gains and shedding fat. First off: Can you even gain muscle while burning fat?Ībsolutely yes. Keep reading for a beginner's guide for how to lose fat and gain muscle with this advice from top health and fitness pros. There are, however, some general guidelines and information for healthy adults that are considered best practices by fitness and nutrition experts. Catudal recalls one client who crushed this goal "squatting 120 pounds barbells with chains on her waist and looking super badass."Ī quick note: Before undergoing any major changes to your diet or nutrition plan, you should speak to a registered dietitian or doctor. ![]() The strategy Catudal stresses with clients looking to lose fat and gain muscle simultaneously includes focusing on protein and calorie intake. Dina Khader, RD, CDN, is a registered dietitian and integrative nutrition consultant. Erin Oprea, certified personal and celebrity trainer and founder of the Pretty Muscles workout app. Meet the experts: Phil Catudal, NASM-CPT and nutrition expert. (The consistency is up to you, but all the deets are right here for you to start seeing results in as soon as one month for some people.) The first thing you should know, he says, is that winning the lose-fat-gain-muscle game requires a serious level of consistency and understanding. "It's called body recomposition, and it’s probably the thing I work on most with clients," says Phil Catudal, NASM-CPT. ![]() ![]() What's more, it's actually more beneficial and sustainable for your body in the long run to lose fat and gain muscle. That combo goal isn't easy but, according to experts, it's totally doable. Two of those goals often go in tandem: You can lose fat and gain muscle at the same time. What are your current fitness goals? Perhaps you want to run your fastest half marathon, start a strength training program, lose fat, gain muscle, or something else altogether.
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