When it comes to health and fitness, many people have conflicting goals of wanting to gain weight while also losing belly fat. While these goals may seem contradictory, they are actually achievable with the right approach. Here are some tips on how to achieve both goals simultaneously.
Once you have completed all three exercises, this represents one set. When you are just starting out, you may want to aim for three sets. But as you get accustomed to resistance training, you should shoot for five sets with less rest in between.
Short sleep or low-quality sleep may lead to weight gain, including belly fat accumulation. For example, those with inadequate sleep are more likely to select low-nutrient options (e.g., foods high in sugar and fat) and consume more calories daily than those who get enough sleep each night (102). The hormone cortisol, which is secreted in response to stress, may lead to increased abdominal fat when in excess.
However, lack of sleep and weight gain present a ‘chicken or the egg’ scenario. While sleep deprivation appears to contribute to weight gain, higher BMIs can lead to sleep issues and sleep disorders (105). It’s thought that changes in bacteria diversity may lead to changes in energy and nutrient metabolism, stimulate inflammation, and alter hormone regulation, leading to weight gain. That said, further research into this topic is needed (72, 73, 74, 75). Additionally, research indicates that the majority of children and adults do not meet the recommended physical activity guidelines.
Focus on Nutrition
One of the most important factors in gaining weight and losing belly fat at the same time is nutrition. To gain weight, you need to consume more calories than you burn, but it’s essential to do so in a healthy way. Focus on eating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and unhealthy fats.
This article outlines simple strategies to quickly gain weight ‘ without increasing your risk of disease. A high percentage of body fat also increases your chances of developing type 2 diabetes and other health problems, even if you are not overweight (6, 7). A recent animal study suggests that belly fat may be correlated with increased cancer risk (5).
Incorporate Strength Training
Second, certain physiological adaptations after cardio exercise may cancel out the gains you make lifting weights. In addition, Dr. Wilson reports that his research has shown that moderate-intensity, long-duration cardio promotes the least amount of long-term fat loss. Switch up your training routine (new workout split, exercises, execution, training frequency, etc). Ensure that you’re training with the optimal muscle training frequency and weekly volume. But switch up your training to provide a new stimulus for growth.
However, he recommends choosing an activity that doesn’t hamper recovery as the body needs time to adequately repair itself between resistance training sessions. ‘Physical activity in addition to resistance training and a low-calorie diet diminishes the recovery reservoir,’ says Chavez, meaning it may take muscles five days to repair instead of the typical 72 hours. Nutritionally, there are differences between healthy dietary fats and less healthy dietary fats. In order to lose body fat, a useful approach is to aim to get 20% and 30% of your daily calories from fat. Fat has 9 calories per gram compared to 4 calories per gram for carbohydrates and proteins. This caloric difference makes it much easier to overeat when you’re consuming foods high in dietary fat.
Resistance training, which increases muscular strength and endurance by exercising those muscles against external resistance, is vital for both fat loss and muscle gain, say Chavez and Iafelice. Resistance training can be performed by using elastic fitness bands, which are rubber elastic bands that you stretch by exerting force, strength training machines and weights like barbells, dumbbells and kettlebells. In addition to getting your calorie intake right, you have to make sure to balance your macros, or ?macronutrients? ‘ protein, carbohydrate and fat.
Strength training is crucial for building muscle mass, which can help you gain weight in a healthy way. Additionally, building muscle can also boost your metabolism, making it easier to lose belly fat. Incorporate a mix of resistance exercises such as squats, deadlifts, and push-ups into your workout routine.
Stay Consistent and Patient
It’s important to remember that achieving both weight gain and fat loss takes time and consistency. Be patient with yourself and stay committed to your nutrition and exercise plan. Keep track of your progress, celebrate small victories, and adjust your plan as needed to continue seeing results.
