How to lose fat and gain muscle?
Written by R. Dey, April 16, 2024
Do you know I successfully reduced my weight by 18 pounds in the first phase of the pandemic only following my own 15 hacks? It is not as complicated as you might think! I formulated my own way. Obviously, there is no hack applicable to all or a one-size-fits-all formula. But being a fitness author, I usually recommend 15 simple techniques, and specifically, on the topic of fat loss and muscle gain, I write a separate article. However, always remember, this is nothing but an academic discussion.
Embarking on a journey to simultaneously lose fat and gain muscle is a nuanced process that requires individualised strategies. An optimal diet plan and an optimal macro ratio always play a vital role in this journey. Let's delve into the realm of optimised body composition with these personalised, specific recommendations.
For Men:
1. Diet: Mediterranean Diet - Include 150 g of lean protein, 50 g of healthy fats, and 200 g of complex carbs daily.
2. Macro Ratio: 30% protein, 40% carbs, 30% fats
3. Exercise: Dead lifts and weighted pull-ups - 3 sets of 8-10 reps
4. Do: Prioritise compound lifts, rest for 60-90 seconds between sets
5. Don't: Skip post-workout nutrition, neglect proper hydration
For Women:
6. Diet: Plant-Based Diet - Consume 120 g of protein, 60 g of healthy fats, and 180 g of carbs daily.
7. Macro Ratio: 25% protein, 45% carbs, 30% fats
8. Exercise: Squats and planks - 3 sets of 12-15 reps
9. Do: Incorporate HIIT sessions, focus on mind-muscle connection
10. Don't: Over restrict calories, avoid extreme dieting practices
For Individuals with Higher Weight:
11. Diet: Low Carb, High Protein Diet - Aim for 1,800-2,000 calories/day with 150 g of protein.
12. Macro Ratio: 35% protein, 25% carbs, 40% fats
13. Exercise: Cardio intervals and resistance training - 4 days a week
14. Do: Track food intake, prioritise strength training
15. Don't: Neglect recovery, avoid crash diets
For Individuals with Lower Weight:
16. Diet: Balanced Diet with Caloric Surplus - Consume 2,500-3,000 calories/day with 130 g of protein.
17. Macro Ratio: 20% protein, 50% carbs, 30% fats
18. Exercise: Full-body workouts with emphasis on muscle groups - 3 days a week
19. Do: Include rest days, focus on progressive overload
20. Don't: Overdo cardio, skip meals
For Individuals with Tall Stature:
21. Diet: Flexible Dieting - Aim for 2,000-2,500 calories/day with 140 g of protein.
22. Macro Ratio: 30% protein, 40% carbs, 30% fats
23. Exercise: Box jumps and shoulder presses - 3 sets of 10-12 reps
24. Do: Adjust calorie intake based on activity level, prioritise nutrient-dense foods
25. Don't: Neglect mobility work, avoid excessive cardio
For Individuals with Short Stature:
26. Diet: Carb Cycling - Cycle between high and low carb days with 1,800-2,000 calories/day.
27. Macro Ratio: Varies based on activity level - 25% protein, 35% carbs, 40% fats
28. Exercise: Lunges and bicep curls - 3 sets of 12-15 reps
29. Do: Incorporate plyometrics, focus on form and technique
30. Don't: Skip warm-ups, neglect proper recovery
Conclusion:
In the pursuit of transforming your body composition, it's essential to tailor your approach based on individual factors. These specific recommendations for diet, macro ratios, exercises, do's and don'ts are designed to guide you towards your fat loss and muscle gain goals. Remember, there is no one-size-fits-all solution, and it's crucial to listen to your body, monitor progress, and adjust your plan accordingly. Stay committed, stay consistent, and embrace the journey towards a stronger, leaner you.
Salute to my fit warriors!
R. Dey.
