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  • Writer's pictureUVSU Nutrition

Building Muscle Mass and Shredding Fat: A Guide to Nutrition and Exercise




Building muscle mass and shredding fat are common goals for many people looking to improve their physical appearance and overall health. Did you know that genetics play a role in your body's composition, but you can still support your muscle-building and fat-loss goals through your nutrition and exercise habits?


Are you tired of struggling to build muscle and shed fat despite your best efforts? You're not alone. In fact, according to a study published in the Journal of the American Medical Association, nearly 70% of American adults are overweight or obese. However, by incorporating the following nutrition and exercise habits into your routine, you can support your muscle-building and fat-loss goals and improve your overall health and well-being. In this article, we'll share tips and tricks to help you build muscle mass and shred fat.


Eat Enough Protein:

Protein is essential for muscle building and repair. Aim for at least 0.8 grams of protein per pound of body weight per day. Good sources of protein include chicken, beef, fish, eggs, dairy, and plant-based options such as beans and tofu. Eating enough protein will ensure that your muscles have the building blocks they need to grow and recover after workouts.


Incorporate Strength Training:

In addition to cardiovascular exercise, it's important to incorporate strength training into your fitness routine to build muscle mass. This can be done through weightlifting, bodyweight exercises, or resistance bands. Aim for 2-3 strength training sessions per week. When you strength train, you create small tears in your muscle fibres. These tears then repair and grow stronger, resulting in increased muscle mass.


Stay Hydrated:

Adequate hydration is important for muscle function and recovery. Aim for at least 8-8 ounces of water per day, and more if you are exercising regularly. When you sweat during exercise, your body loses water and electrolytes. It's important to replace these fluids and electrolytes to prevent dehydration and muscle cramping.


Don't Skimp On Carbs:

While low-carb diets may be popular for weight loss, carbs are an important source of energy for workouts and are essential for muscle building. Aim for a balance of complex carbs, such as whole grains and fruits, and simple carbs, such as those found in sports drinks, to support your workouts. Carbs provide the energy your muscles need to work hard during exercise.


Monitor Your Progress:

Keep track of your progress through measurements and photos to ensure that you are on track to meet your goals. Remember to be patient, as building muscle and shredding fat takes time and consistency. By tracking your progress, you'll be able to see how far you've come and adjust your habits as needed to continue making progress.


Incorporating these nutrition and exercise habits into your routine will support your muscle-building and fat-loss goals and improve your overall health and well-being. However, remember to speak with a healthcare professional for personalized recommendations and guidance. Building muscle and shredding fat is a journey, not a destination, so enjoy the process and celebrate your progress along the way!



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