You don’t have a problem being overweight but you want to get stronger healthy way without gaining weight?
Or do you want to get stronger and lose fat at the same time? Yes that is possible.
I will explain in this article ways how you can do it. So let’s get started.
If you are new to this and don’t know how to get stronger, you should do some form of resistance training. It doesn’t mean that you need to lift weights, it can be done with your bodyweight or for example with some bands or suspension trainer.
Important part is that you are always trying to add difficulty to your workout. When lifting weight you can add more weight weekly, add a few more reps or even doing same amount that week before but with better technique. In short, the idea is to get better every time you workout. Obviously it will not get better every time but that should be your goal.
If you are using bands or doing bodyweight exercises, same principles count. Using different bands, changing amount of reps or doing more difficult exercises is the key to success.
You need to go out from your comfort zone because your body is as lazy as possible. Your body will not want to do anything extra. When you are using more weights, your body is like: What the f*** is going on!! In order to perform that exercise what you are doing week after week and adding more resistance, your body is thinking that it is impossible to perform that exercise with current muscle mass. Your body will respond by building muscles.
If you are using always the same resistance just to get sweaty, your body will never understand to get stronger. Muscle mass you already have is enough to perform exercises like before.
NUTRITION WHEN GAINING WEIGHT HEALTHY
If you want to get stronger and gain weight healthy, nutrition is playing a key role. I recommend eating on slight calorie surplus, meaning you eat 100-200 calories more than your body needs. By doing that you give your muscles possibility to grow but at the same time you are not eating too much that you are not gaining fat. On workout days you can eat a bit more (usually 300-400 calories more) than non workout days so you have energy to perform your workout with high energy and better quality.
At the same time most important macronutrient is proteins. When your goal is to build muscles, you should aim for at least 1.5 grams per kilo body weight. You can eat up until 2.5 grams per kilo body weight. Higher amounts are not recommended and there is no scientific evidence for adding more protein than that. In my Instagram Post below you can find products with much protein with less calories.
You can focus on getting stronger for 4 to 12 weeks and being on slight calorie surplus. After this short period you can always go for calorie deficit to lose fat.
If you have never been on calorie surplus, there are few things you must know.
Yes your weight will spike up. But it is not fat. When you eat more carbs, your body is holding more water and once you cut your calories, you will lose weight again. There is no reason to panic, trust the process and keep going.
You will realize that you have a lot more energy to do your workouts. You can perform workouts with better quality and get stronger faster.
Remember that being on slight calorie surplus doesn’t mean that you can eat whatever and how much you want. By eating around 100-200 calories more than your body needs, will not make you fat. If you eat 500-1000 calories more than you need, you will have more fat. It is different being consciously on slight calorie surplus than eating all you want.
NUTRITION WHEN YOU WANT TO LOSE WEIGHT AND GAIN MUSCLE MASS
It is possible to lose weight and gain muscle mass at the same time. Especially if you are beginner with strength training.
Like you already know, the only way to lose weight is being on caloric deficit. At the same time you must focus on eating enough proteins. The most important part is to make sure you eat enough proteins. Aim for 1.5 to 2.5 grams per kilo body weight and at the same time when you are on caloric deficit you will lose fat.
It is working really well in the beginning but the longer you do it, the harder it will be to lose weight and get stronger at the same time.
You can choose your calorie deficit depending your goals and energy levels. Most common way I use with my Online clients is -500 calories because it is possible in the long term and with right food choices you will not feel hungry.
- Aim to add load or resistance to your workouts weekly.
- Focus on proteins, 1,5 to 2,5 grams per kilo body weight
- If you want to gain weight healthy and get stronger , eat on slight calorie surplus (100-200 calories more daily)
- If you want to lose weight and get stronger, focus on proteins and calorie deficit. This will work especially in the beginning.
For any questions, I am always here for help. If you want to learn what specific exercises and how many times in a week you need to workout, how to build the best possible diet plan and other surprising factors for stopping you to reach your goals, I have created completely FREE 5-day video course.
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