The fitness industry has been polarised with the fuss that you need to lose fat first then get into muscle building. That has been the canonical truth that had professional and scientific proof to its defense. Most fitness trainers and professional athletes have made us believe that it’s impossible to build muscle and shred fat at the same time.
A few trainers like Braydon Barrett have gone the extra mile to show that it’s possible to burn fat simultaneously and pack on muscles. Borrowing from his own experience, Braydon reveals that it’s only a matter of understanding how your body works and training it correctly. In this read, he shares insights on how to shred fat and build muscle simultaneously.
What Does It Take to Build Muscle and Lose Fat at the Same Time?
According to Braydon, there’s nothing complicated about packing up or cutting. With a keen focus on detail and guided training, he and his clients have attained a leaner body and stronger muscles.
So what’s the secret?
It’s all about Muscle Protein Synthesis. The body’s ability to take up protein and use it for repairing muscle tissues. MPS plays a significant role in generating new cells and removes worn-out tissue cells. It fastens the cellular regeneration cycle.
In normal conditions, the body’s muscle tissue regeneration cycle is always balanced. There has to be optimal muscle protein synthesis if one is to add more muscle tissue. So, your body needs to increase MPS to build bigger and stronger muscles.
Braydon Barrett’s Tips on Shredding Fat and Building Muscles Simultaneously
- Go Slow On Calorie Intake
The fundamental law of weight loss dynamics is maintaining a caloric deficit. Many people have bought into the myth that eating more helps to cut weight. Eating more can only help to cut weight when you’re maintaining the right caloric deficit. Braydon’s clients recommend a 10-20% deficit for the right caloric balance.
It would help if you were careful not to increase a high deficit as it may cause muscle loss, energy loss, mood crash, or other related problems.
- Increase Protein Intake at Regular Intervals Throughout The Day
The way to burn more calories in your body is by reducing the quantity of food you eat. However, this doesn’t mean you should skip any meals. You should increase your protein level and eat them at regular intervals throughout the day.
While you go slow on calories, your protein consumption should be higher to ensure optimal muscle protein synthesis. When you fail to eat enough protein throughout the day, your body will enter the catabolic state. Here, your muscle tissue wastes off as the body feeds on it for extra energy. Braydon recommends a regular protein consumption of 1g per 1lb of lean body mass to achieve maximum MPS.
- Avoid Long Workout Hours
Many of us believe that a perfect body comes from spending all day at the gym or frequent workouts. Braydon warns his clients against long workout hours. Instead, he recommends shorter and less frequent exercises.
He asserts that it’s not the quantity of the workout that matters, but the quality. Muscles are not built in the gym, he says, but in the recovery period when you adapt to what you trained in the gym. When you’re observing a caloric deficit diet, you want to avoid the long workouts and focus on short but quality routines. That way, you’re sure to build muscle strength and cut excess fat in the long run.
