I know that this is the classic oxymoron, how to build muscle and lose weight. Muscle weighs more than fat, so if you are building up your muscle mass, you must be gaining weight. Not so, say many of the weight loss experts, both goals can be pursued simultaneously.
OK, I will buy into this if you break out how I can accomplish both of my long term goals. Let’s take a look at this.
Diets to build muscle and lose Weight
A primary component of any diet that means to build muscle mass is protein, lots of it, and at every meal. The will provide the building blocks for muscle mass. It also is not necessarily high in carbs, so the caloric count remains low.
- You need approximately 1 gram of protein per pound of body weight. I suggest a protein shake 30 minutes before working out and another after completing your workout
- As mentioned, a diet heavy in protein is needed, thus I would seriously consider a Paleo diet. Yes, you can gain a significant amount of protein from green veggies, but you will get the additional amino acids via the meat protein
- As you gain muscle mass, it increases your metabolic rate, which will burn more calories 24 hours per day
- Make sure that you are consuming enough calories to support your increased muscle building,