Hi, Is it possible to increase muscle mass and lose weight at the same time? I'm on 1400 calories and 300 to burn in order to lose 1.5 lbs a week. I've recently lost 9 lbs through a low cal diet but my weight loss stalled so I've started nc a week ago. I haven't lost weight this week although I have kept to 1200 and 400 exercise every day. I swim daily and do weight training 4 times a week. Is it just a matter of patience?
It is absolutely possible to build muscle mass and lose FAT at the same time and in fact, although the processes run separately they also run simultaneously (assuming a calorie controlled diet and effective weight training volume and intensity).
Building muscle mass positively aids fat reduction as muscle is metabolically active (requiring calories just to be present on our body). So, as you build muscle tissue, your metabolic rate increases (like the revolutions on a cars engine) meaning you consume more calories. So by maintaining a controlled calorie target and pushing your training your body will resort to your fat stores to counter the deficit your muscle tissue creates!!
Keep the weight training up as four times a week is an effective number of workouts to promote fast change and just keep your calories in balance using the nc system. Your results will come and the lack of ‘weight loss’ on the scales could be a good sign that your body is developing new muscle tissue while losing body fat (which often gives no change on the scales).
Hope this helps,
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