This topic might seem contradictory because losing fat and gaining weight seem to be two contrasting things. However, there is the need to differentiate between fat and weight in order to appreciate this topic. There is healthy weight which has nothing to do with fat. Although fat adds to weight when people mount the scale, it is not healthy and must be burned to make room for the body to gain real weight.
Burning fat and gaining weight can happen at the same time although that is not a very easy task, since the body is only comfortable doing just one of the two at the same time. Therefore the conditions that should be make this possible must exist. These conditions are as follow.
- You must be overweight with a body fat ration beyond 15 percent. This is the only time that you can really lose fat and gain weight at the same time. What this means is that there must be some fat to lose.
- You should be out of shape, meaning you have never gone through body building regimes. That means your body will be ready to respond fast to stimulations from exercise to build stronger and bigger muscles.
- The other way could be that you have taken a long rest from your exercise routines, have lost some muscles and gain some weight (fat) as a result.
There are three things you can do to make both fat loss and weight gain go on at the same time.
Eat less fat
Since it is fat you want to lose and not real body weight, you must remove non essential fats from your diet. You must only allow unsaturated fats such as fish oil, flaxseed oil and olive oil from your diet. These oils are needed for essential omega-3 fatty acids. Apart from these, all other fats such as animal fat should be out of your diet. Your diet should not contain more than 10% fat. But you need to increase protein intake as well low calorie releasing foods.
Such examples of foods consist of nuts as well as seeds
Cardio is the best exercise for burning fat. Including cardio in your training regime will optimize the way your body burns fat. Neglecting cardio will mean compromising on fat burning which will in turn make muscle gain difficult.
Such exercises are intended stimulate the muscles to grow in size and strength. Weight training is what makes the muscles grow and should also not be ignored.
What this means is there is the need for a balance between cardio and weight training in order to lose fat and build up at the same time. It should always be clear that this is not a simple task.