“Is it possible to gain muscle and shred fat?” is something I hear SO often from my #LSFBabes. Whilst you may think it is not possible to do both at the same time, I am here to tell you - YES, you can! In fact, gaining muscle actually HELPS you lose fat! With the right nutrition and training program, body recomposition is possible - and now it’s even easier for you to achieve the body of your dreams while my LSF programs are all 20% off!
Here are my top tips for gaining muscle and shredding fat –
Amp up your protein intake!
Protein is absolutely essential for both gaining muscle and shredding fat. Protein is needed to increase muscle protein synthesis - which is a fancy way of saying “muscle growth!”. Protein is also the most filling macronutrient - meaning that protein will keep you fuller for longer compared to carbs and fats. So not only is protein helping your muscles grow, but it helps keep you full and makes you less likely to eat excessively, which will help fat loss!
The easiest way to ensure you're getting enough is to include a protein source with every meal and snack - but my LSF girls don’t need to worry about that because our meal plans are specifically formulated to hit your protein requirements! My secret tip to help amp up your protein intake is to use protein powder. Of course my absolute FAVE is my very own flavour with EHPLabs - Choc Caramel Oxywhey! You babes know I can’t go a day without my protein oats, but I also love to use this protein in post-workout smoothies and pancakes too.
Banana Protein Oats
525 Cals, 34 P / 9 F / 77 C
¾ cup rolled oats
1 scoop OxyWhey Protein Powder
½ whole banana
1 cup water
2 tbsp super free maple syrup
1. Mashed banana in a bowl then mix in oats and water. Microwave on high for 90 seconds or until oats are cooked.
2. Stir in protein powder until combined then drizzle with maple syrup.
It goes without saying that resistance training is needed to increase muscular strength and growth. However, you need to progressively overload and challenge your muscles by increasing the resistance as you get stronger! The workouts in my LSF programs are formulated to increase intensity and difficulty for maximum muscle gains! Resistance training is also the secret key to fat loss - the more muscle mass you have, the more calories you burn as your metabolic rate increases. This means your body becomes more effective at burning calories even at rest!
Energy and nutrient balance
This is where building muscle and shredding fat can get a bit tricky, however it can be achieved by being in a slight calorie deficit. The key is to ensure that your macronutrients are balanced within your specific calorie range, with protein and carbs being the focus to help with muscle growth despite being in a calorie deficit. Carbs are needed to fuel your muscles with glycogen so you have energy to train harder, therefore helping maximise your efficiency during your workouts to build muscle and burn more fat! It is essential to be consistent with hitting your macronutrients goals for optimal results. Something that always helps me stay compliant is taking EHPlabs OxyShred every day. Not only does it give you all the happy endorphin vibes, it also gives a boost of energy before your workouts, and has a matrix of fat-burning ingredients to help accelerate shredding! Oh, and the Cosmic Blast flavour tastes just like candy!
High Intensity Interval Training (HIIT)
HITT makes you work up a big sweat - but it’s all for good reason! HIIT improves your aerobic fitness through short bursts of high intensity exercises followed by short rests to reaallyyy challenge your body to the next level! The varying of intensities is what helps decrease body fat AND build muscle mass simultaneously. Talk about the best of both worlds! The best part is, HIIT workouts are included in my training programs to mix up your workouts and accelerate your fat burning potential!
So, which LSF program is right for me?
My LSF programs are here to help you reach a range of different body goals. Whether you’re working out at home or in the gym, I’ve got you!
My famous SHRED program is perfect for those who want to shred fat and build lean muscle mass for a sculpted and lean look! If you want to build muscle and create shape to fine-tune a strong and lean physique, then I’d recommend my Bikini Build program. If making #bootygains is your main priority, then Power Booty is the right one for you!
There are several factors that contribute to gaining muscle and shredding fat, but following the above tips will definitely put you on the right path! The key to achieving this goal is hitting your macros, and smashing your workouts to the best of your ability! Remember, consistency is key! My programs make achieving fat loss and muscle gain simple by providing you with expertly designed meal and workout plans that are super easy to follow and specific for your goal!
Experience what it is like to be a #LSFBabe by joining my community today!