Five tips for building muscle and speeding up fat loss

LDNMuscle's Max Bridger reveals five simple ways you can improve your diet and training for fat loss and muscle gain

build muscle tips
Spreading your protein evenly throughout 4-5 meals per day is ideal Photo: LDNMuscle

Improving your workouts is key to improving both fat loss and muscle gain.

Becoming a more efficient trainer will also save a lot of wasted time, and increase your motivation and chance of reaching any given training goal.

There are various ways we could list to help improve your diet and training for fat loss, but below we have listed five of the most important and less considered points.

1) Eat more protein during the day

By doing this you will increase the likelihood of initiating optimal protein synthesis by providing the body with more amino acids, building more muscle resultantly in the days following your workouts. Spreading your protein evenly throughout 4-5 meals per day is ideal, aiming for around 1 gram per pound of body weight, and it will also help you feel fuller for longer.

2) Carbohydrate timing

Carbohydrates are the body’s primary energy source, therefor structuring them effectively is key for peak performance. We suggest consuming around 60 per cent of your carbohydrate allowance for the day in your pre and post-workout meals, and during your weights training sessions. During longer or more intense weights sessions, consuming 20-40g of a simple sugar such as dextrose (dissolved in water), or even jelly sweets on occasion, can be done to provide immediate energy during the session and help maintain a higher intensity throughout.

3) Proper hydration, creatine and caffeine pre-workout

Being properly hydrated will improve your physical and mental performance, as well as reducing your risk of injury and illness- we suggest drinking between 2.5 – 4 litres of water per day. Supplementing with 5g of creatine monohydrate and between 100-300mg of caffeine pre-workout are both shown to help with performance, especially heavier, more intense resistance work.

4) Sleeping patterns

Adequate sleep, alongside carbohydrates and water, is a very underrated performance enhancer. It also allows for better physical and mental recovery, and improved capacity for fat loss. Ensuring you try to get at least 8 hours of sleep a night has enumerating health benefits, including a reduced likelihood of injury. If you have uncommon sleeping patterns, such as those who work nights, try to ensure you sleep in a dark (use an eye mask), quiet room, and expose yourself to reasonably bright light upon waking. Power naps of around 20 minutes are also great to improve alertness and reduce the onset of fatigue.

5) Resistance training and HIIT cardio

A combination of both high intensity interval training and progressive weights training has been shown to be optimal for fat loss and muscle gain (and or maintenance). Building muscle mass (through resistance training) and performing HIIT training on a regular basis have both been shown to improve your metabolic rate over time, meaning you will be able to eat more and hopefully improve your fat level in the long term. You also burn more total calories through both HIIT cardio and progressive weights training when compared to longer less intense bouts of cardio, which can be very boring and hard to motivate yourself to perform!

Max Bridger is the co-owner of LDNMuscle. For more training and nutrition advice, download one of the LDN Muscle online workout guides by visiting www.ldnmuscle.com

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This article was last updated on November 11, 2018.
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