Chronically high blood sugar levels caused by consuming fast carbohydrates with a high glycaemic index gradually “wean” the body from using fat as an energy source. A person can start to gain weight even with a moderate calorie intake.
In order to successfully lose weight it is necessary not just to ‘go on a diet’, reduce food intake and strenuously exercise, but first to reconsider all your diet and limit sources of fast carbohydrates as much as possible. This is the only way to really get rid of excess weight and burn fat.
On the other hand, it is necessary to consume carbohydrates to gain muscle mass – without them muscles cannot regenerate and grow. And carbohydrates with a low glycemic index play a much bigger role in muscle growth than protein foods.
Does fat go away when you build muscle mass?
The more muscle mass you have, the more energy and calories are consumed for metabolic purposes and metabolic needs – so the body gets rid of excess fat reserves. In addition, regular strength training makes your muscles more receptive to insulin.
In other words, if you exercise regularly, your body gets used to having a certain amount of energy in your muscles – and prepares the reserves. An increase in training intensity is directly related to the amount of energy depots.
What’s the right way to train?
Ultimately, the answer to the question of whether you can lose weight and train at the same time depends on the realities of the individual. If you want to lose 2 to 3 kg, you will need to train hard for a month. If you want to lose 20-30 kg of extra weight, cardio is the best way to lose weight.
Among other things, professional athletes alternate between cycles for gaining weight and cycles for gaining lean muscle mass. The former requires a high-calorie diet, while the latter requires a low-carbohydrate diet or interval fasting. In addition, the choice of exercises for training will also be different.