Building muscle in calorie deficit
Building up muscles in a calorie deficit: The right nutrition is as important If you want to build up muscles effectively, you have to pay attention to your nutrition in addition to a suitable training plan. Only with a combination of both can you achieve success.
If you want to reduce weight and build muscles at the same time, this is also possible if you consider some important points. We will show you how to reduce fat while gaining more muscle, and what a decisive role an appropriate change in diet plays in this process.
Muscle building and nutrition are related
You may associate the term “muscle building” primarily with many hours in the gym, sweaty exercises and a lot of discipline. Of course, you will not reach the goals you have set yourself without the right training program, but it is often difficult to achieve the desired muscle growth through exercise alone.
This is especially true if you want to reduce weight and build muscles at the same time. In this case you cannot avoid a parallel change of diet. As a rule of thumb, men with a body fat content of more than 12% and women with more than 20% body fat should first reduce this before they can start building up muscles.
But there is good news at this point: If you work with the right training and nutrition plan, you will not only achieve the desired weight loss but also build up some muscle mass at the same time. Experts speak in this case of building muscle in calorie deficit. To lose weight, you must logically reduce your calorie intake, because you can only lose weight if you consume more energy than you consume. If you train parallel to this, not only will the weight loss be more effective, but you will also succeed in building up muscles.
Muscle build-up Nutrition: How it works with the plan
In a change of diet, the most important thing is to adopt bad eating habits and replace them with good ones. What sounds very simple in theory is often a little more difficult to implement in practice. After all, it’s not just a matter of reducing calorie intake; you should also make sure that you take in all the necessary vitamins and nutrients. If deficiency symptoms occur, not only will the build-up of muscles be delayed, but your entire health will suffer. It is therefore important that you take in sufficient macronutrients and micronutrients as part of your dietary change. Macronutrients are fats, carbohydrates and proteins. They provide the most energy and must therefore not be neglected in your nutrition plan to build muscle.
Micronutrients are vitamins, minerals and trace elements. The most important vitamins are C, D, B6, B12 and E. In the minerals sector, your body needs calcium, zinc, magnesium and iron, among others. In principle, it is possible to cover the entire requirement through diet, so that you can do without additional preparations. In order to be sure that you really do get all the nutrients you need, you need a nutrition plan that includes all meals of the day. So you can go shopping and make sure that you provide your body with everything it needs for a healthy lifestyle, weight reduction and muscle building.
An individual plan for muscle building nutrition
When it comes to making a dietary change in favour of weight loss and building muscle mass at the same time, there are a few rules of thumb that have been established by experts and researchers in this field. However, each organism has its own specific characteristics, so the right nutritional plan does not really exist. It is therefore advisable to develop a plan that is tailored to your needs and that is precisely tailored to your physical condition, your goals and the exact needs of your body. We will actively support you in working out such a nutrition plan to build up muscles and help you to achieve your goals.
All we need from you is some information and we will work out a 12-week nutrition plan with you, which can be easily integrated into your everyday life. Thanks to a permanent intensive care, you will be able to change your diet permanently and reduce your weight while at the same time building muscle mass.