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Top 5 Methods for Muscle Fueling and Body Fat Reduction

Experts in nutrition share 5 evidence-based strategies for enhancing muscle mass, increasing metabolism, and efficiently torching fat.

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Tips supported by science for growing lean muscle, increasing metabolism, and efficiently burning...
Tips supported by science for growing lean muscle, increasing metabolism, and efficiently burning fat: Dietitians' Expert Revelations

Top 5 Methods for Muscle Fueling and Body Fat Reduction

Craving a toned physique with enhanced strength, stability, and energy? Let's chat about the best ways to sculpt your muscles while torching unwanted fat. We tapped fitness experts to demystify the process for you.

"The secret to sculpting muscle while shredding fat revolves around fueling strategically and lifting heavy consistently enough to challenge your muscles," says Josie Porter, a senior dietitian from the prize-winning AI-powered weight loss and health coaching platform, Simple Life App. "Don't deprive yourself of calories, make sure to eat enough at regular intervals to back muscle growth, recovery, and sustainable weight loss. To further supercharge this process, prioritize protein at each meal for muscle building, use carbs around workouts for optimal workout performance, and pick fiber-rich, high-volume foods like fruit and veggies to keep you feeling full and curb cravings."

So, is there a 'one-size-fits-all' diet recipe for slimming down and bulking up? Not quite.

"Although protein requirements are well-established, the intake of carbs and fats can be flexible depending on preference, training style, and recovery," explains Josie. "Heavy lifters can benefit significantly from carbs, not just for workout energy, but for sparing protein which then can be used for muscle building, not energy."

Ready to learn more about refueling your body to sculpt muscle and melt fat? Here's the lowdown.

Prioritize Protein All Day Long

Most individuals who strive for muscle while staying lean have success by consuming 1.6-2.2g of protein per kg of their body weight daily. Josie advises starting at the lower end of this range and gradually increasing the quantity as you progress.

"Total intake matters more than timing, as your muscles will have a steady stream of amino acids to draw from once you're getting enough," Josie says. "Regardless, spread protein fairly evenly across meals (no need to be rigid) and include some post-workout for enhanced recovery and muscle growth."

Focus on a Nutrient-Dense Diet

Yasss, queens! Consuming a wholesome, nutrient-dense diet is imperative when it comes to nurturing muscle growth, overall wellness, hormonal balance, and recovery.

Dawn Menning, a certified diabetes care and education specialist with Nutu, suggests, "Aim for lean proteins, high-fiber leafy greens, complex carbs, and healthy fats."

Create a Modest Calorie Deficit

When weight loss is the goal, it's essential to maintain a harmony between calorie expenditure and intake. While you may want to shed some pounds, it's crucial to create a minimal calorie deficit to avoid compromising your muscle tissue and metabolism.

Dawn shares, "Set a mild calorie deficit to lose fat without sacrificing muscle."

Time Carb Intake According to Your Workout Schedule

Carbs get a bad rep in certain circles. But, some carbs are crucial since they serve as our main source of energy.

"Fuel your workouts with carbs—pre-workout for energy and post-workout for recovery," advises Dawn.

Stay Patient and Be Consistent

Just like Rome wasn't built in a day, body recomposition takes time too. "Body recomposition gradually happens through a combination of strength training and diet strategies," Dawn says. "It's not a quick fix; patience and consistency are the keys to success."

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Mind + Body體重控制小技巧：通過訓練和檢測量幫助你達到目標

  1. Josie Porter, a senior dietitian from the prize-winning AI-powered weight loss and health coaching platform, Simple Life App, asserts that the key to sculpting muscle while shredding fat involves strategic fueling and consistent heavy lifting to challenge muscles.
  2. In order to support muscle growth, recovery, and sustainable weight loss, one should ensure regular calorie intake without depriving themselves, as per Josie's advice.
  3. Protein consumption is crucial for muscle building, and individuals aiming for muscle while staying lean should aim for 1.6-2.2g of protein per kg of their body weight each day, according to Josie.
  4. Dawn Menning, a certified diabetes care and education specialist with Nutu, emphasizes the importance of consuming a wholesome, nutrient-dense diet that includes lean proteins, high-fiber leafy greens, complex carbs, and healthy fats for overall wellness, hormonal balance, and recovery.
  5. To maintain a balance between calorie expenditure and intake, a mild calorie deficit should be created to lose fat without compromising muscle, as suggested by Dawn.
  6. To achieve body recomposition, patience and consistent adherence to strength training and diet strategies are required, as noted by Dawn.

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