As far as timeline goes, you should start to see results within four weeks if you’ve been consistent. ‘It’s not easy, but it’s worth it,’ says Erin Oprea, certified personal and celebrity trainer. We tapped nutritionists, weight loss doctors, trainers, and a sports medicine physician for more. Never wonder where you should put your limited time, energy, and effort.
However, when you are strength training, it’s crucial that you don’t drop your calories too low. Keep a food journal for several days and track your calorie intake as best you can. From there, you can figure out how many calories you need to lose belly fat but gain muscle. Studies show that combining high intensity interval training with resistance training leads to fat loss, as well as increased muscle mass and strength (27, 28). Unfortunately, chronic stress can lead to the accumulation of visceral fat and make it hard to lose as it can increase production of cortisol in excess. Furthermore, higher levels of cortisol in regard to food may lead some to choose high-calorie foods for comfort, which can lead to unwanted weight gain.
If you’re looking to transform your body by gaining muscle and losing stubborn belly fat, there are several key strategies you can incorporate into your fitness routine. By combining strength training, cardiovascular exercise, and a healthy diet, you can achieve your desired results.
Plates of broccoli, with all of the fiber, are much tougher to overeat. Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures. Although fruit juice provides vitamins and minerals, it’s often just as high in sugar as soda and other sweetened beverages.
Yes, cardio may burn more calories, but too much can jeopardize your gains. You’ve likely heard about the wonderful powers of protein, but did you know that it can also support your weight loss efforts? According to the Mayo Clinic, eating high-protein foods and drinking protein shakes could help you preserve lean muscle mass, decrease body fat, feel satiated, and shed excess weight. Of course, too much of anything is never a good thing, so make sure you don’t overdo it with the protein, because that can make it more challenging to meet your belly fat loss goals. For this reason, you need to develop a very detailed plan that considers both fat loss and muscle gain. Sometimes it helps to get input from a healthcare provider, dietitian, and exercise physiologist.
Strength Training
One of the most effective ways to gain muscle is through regular strength training exercises. **Lifting weights** helps to build lean muscle mass, which in turn increases your metabolism and helps to burn fat. Focus on compound exercises such as squats, deadlifts, and bench presses to target multiple muscle groups at once.
Along with a high protein, whole foods diet, incorporating strength training exercise into your routine is crucial. Individuals trying to reform their body composition may need to focus on bumping up their protein intake, as studies have shown that a high protein diet is necessary for promoting muscle growth. However, cutting an extreme number of calories through very low calorie dieting or engaging in hours of cardiovascular exercise doesn’t necessarily preserve muscle mass. Though this may result in weight loss, it will most likely trim both fat and muscle mass (10). Plus, increasing muscle mass boosts your resting metabolic rate (RMR), meaning that you will burn more calories while at rest (9).
Cardiovascular Exercise
In addition to strength training, incorporating cardiovascular exercise into your routine is crucial for burning calories and shedding excess fat. **Activities such as running, cycling, swimming, or HIIT workouts** can help to boost your metabolism and reduce belly fat. Aim for at least 150 minutes of moderate-intensity cardio each week.
Healthy Diet
It’s important to fuel your body with the right nutrients to support muscle growth and fat loss. **Focus on eating lean proteins, fruits and vegetables, whole grains, and healthy fats**. Avoid processed foods, sugary drinks, and excessive amounts of alcohol, as these can hinder your progress. **Stay hydrated** and aim to consume a balanced diet that provides you with the energy you need for your workouts.
Consistency and Patience
Remember that gaining muscle and losing belly fat takes time and dedication. **Be consistent with your workout routine** and make healthy choices when it comes to your diet. **Stay patient** and trust the process, as results may not happen overnight. Celebrate your progress along the way and make adjustments to your routine as needed to continue seeing improvements in your physique.
