Lose Fat and Gain Muscle

At the onset, most clients that I work with have tried many many times to lose weight or gain muscle with little success. Or they did succeed for a moment, only to revert back to their previous body composition or worse. And then every attempt to reach their goals becomes more and more difficult. How can I lose weight but then ultimately gain back more than when I started? How can I perform consistently at the gym but my body still doesn't reflect my efforts? You want to look like the athlete you train like but finding what works best for you means letting go of any previous biases of “what worked last time” or “what worked when you were younger.” Your body is different and requires a different technique to meet your goals.

A nutrition coach is critical to finding a lifestyle and eating pattern that works best for YOU at this moment. And the tools gained from that kind of relationship will help you adjust your approach to well-rounded fitness no matter what stage of life you find yourself in.

Even still, there are some quick hitter fundamentals you can follow to increase your performance in the gym. For example, eating too many carbs and pairing that with too many fats with minimal protein is the equation for fat gain. BUT finding the balance between eating enough carbs to fuel activity and eating enough fat to support your hormones will help with cravings, energy levels, fatigue, sleep quality, sex drive, and much more.

Some quick tips for weight loss:

• Participate in strength training
• Eat high protein (1g/lb of bodyweight)
• Eat the right macronutrients for your body (the right balance of carbs and fats)
• Manage your stress
• Some quick tips for weight gain:
• Eating a high protein diet will help put your body into a muscle building state.
• The more muscle you have, the more calories you will burn at rest.

Always consider how much muscle you can gain within your allotted time frame and the training equipment you have access to.