Can we increase muscle mass and lose fat at the same time?
Yes and NO, we must be very clear that the body does not do two things at the same time and that they are totally contradictory.
For which we must know that:
Muscle growth is an anabolic process.
The process of fat loss is catabolic.
So to understand what we need to increase muscle you must know that you have to eat more calories than you burn and your diet must contain enough calories. So cardiovascular or aerobic exercise should be minimized and anaerobic or weight training should be increased. For fat loss, you should burn more calories than you consume, so increase cardiovascular or aerobic exercise.
And you wonder why I say YES and NO? Well, basically "NO" is because first you must do one of the phases and then the other to get the results you are looking for surprisingly, but "YES" you can gradually increase muscle mass and lose fat because the more muscle you have, the faster your metabolism accelerates, but you must bear in mind that the process will be slower and less drastic. Therefore the ideal would be to lose fat without almost losing muscle mass or increase muscle mass without increasing the fat so much.
If you want to transform your body completely, I recommend that you divide it into two phases.
What to do first? To increase muscle mass it is best to have a good percentage (%) of fat, and no excess fat. When you increase the muscle mass you will increase the fat a little, then it will be harder to look defined. Understand that the definition of the body is the decrease of fat and then it becomes more visible the muscle that should already be built and because the hormonal environment is more optimal when there is not a great excess of fat and your hormones will work in your favor.
If you are a man your fat should be between 10% and 13%, if you are a woman your fat should be between 19% and 23% to begin a phase of increase. If you have already lost fat and you are already between these percentages, then you can in a period of 2-4 months devote yourself to increasing muscle mass and then enter a 3 month fat loss phase. These phases are popularly called "BULKING and CUTTING".
How to lose fat while protecting muscle mass?
Here, nutrition is key! You must BURN more calories than you consume (pure math). You must create a caloric deficit with a reduction of calories in the diet and an increase in caloric expenditure with exercise. You should have 5-6 meals a day every three hours, as this controls appetite, insulin and improves absorption of nutrients from food. More protein should be consumed before any other macro-nutrient, and carbohydrates should be lowered, eaten early and good fats increased, and heavy training should be done which can help. The exercises should be a maximum of four series starting with a lot of weight and then decrease and increase the repetitions 10 repetitions in the first series, then 12, then 15, then 20, as the repetitions increase you should always lose the weight with effort. Heavy training will allow you to lose fat while protecting muscle mass. Alternate with cardiovascular exercise, do high-intensity intervals three times a week for 35 minutes, such as running at maximum speed for 30 seconds, then walking on a treadmill at a level for a minute and a half and then running again and so on until you have completed 35 minutes. The other three days do a steady aerobic exercise for 45 minutes on the elliptical trainer or treadmill at a slight incline.
It is important to supplement with good BCAA branched chain amino acids as they protect muscle mass and help you lose fat. When looking to lose fat, the important and necessary thing is to eat every three hours, eat enough protein and the right amount of carbohydrates and fats.
If you want to gain muscle mass and lose fat at the same time you should know that the road is long as it is complicated and will look long term, eat 6-7 meals a day, the calories should be slightly below your maintenance base, if you are a person with a fast metabolism then you can eat the same calories you burn. how do you lose fat like this? The slow progressive increase in muscle mass will cause you to burn more calories per day. High intensity intervals should be done four times a week only. Good nutrition PRE and POST training is key, before training the ideal is to consume 30g of protein and slow absorption carbohydrates 30 minutes before and just after training 30g of fast absorption protein as a good quality protein shake like REBUILD STRENGH.