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Losing Fat? Gaining Muscle? Don’t make these Mistakes if either of these are your goal

When you lose weight, with the goal to lose fat and you will also lose muscle. When you are working on gaining muscle you will also gain fat.


These are totally normal responses. You cannot completely eliminate fat gain when building muscle or muscle loss when losing fat. Complete avoiding either is never the goal in the first place.


What you CAN and DO want to do is Minimize how much muscle you lose or fat you gain when working toward either goal. And there are a couple of key ways you can do this…


What will NOT help you in either circumstance?

  • Extremes

  • Rushing the process

  • Creating a large calorie surplus or deficit through diet and/or exercise


How to minimize muscle loss when your goal is fat loss?

  • Eat enough protein

  • Create a moderate or as minimal calorie deficit as possible while still seeing results

  • Minimizing stress (see my stress post/blog for exactly what I mean by ‘stress’)

  • Lift weights, stimulate muscles with resistance training

  • Try the eat less exercise less approach (contact me for coaching through this)

  • Patience

  • Consistency

  • Do some but just enough cardio and aerobic exercise

  • Pay attention to your body’s feedback and progress so you can adjust along the way

  • Prioritize produce, and whole real foods


How to minimize fat gain when your goal is gaining muscle?

  • Lift weights, resistance training and progressive overload

  • Create a moderate or as minimal calorie surplus as possible while still seeing results

  • Try the eat more exercise more approach (contact me for coaching through this)

  • Patience

  • Consistency

  • Do some movement,

  • Pay attention to your body’s feedback and progress so you can adjust along the way

  • Make conscious food choices, prioritizing whole real foods

  • Consume whole complex starches as your carb sources


Steady, patient and consistent practices in the direction of your personal goal is the priority.


I know it can feel frustrating when progress is taking forever, or maybe not even being seen. So, that’s what I’m here for. To coaching you through the process, and be there for your journey.


Want some help? Contact me at fusionfitbluffton@gmail.com


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