A Guideline for Weight Loss and Muscle Gain, how do they relate?

Homeostasis - The thermostat of your body.

Around this time of year, almost everyone wants at least one of these two things, and the industry tends to separate them with terms like "Bulking" or "Diets," which seem opposite. Let me explain, as a strength and conditioning specialist, why these are not so different and how you can acquire both (if this is not the case, you should) since it's the ultimate guideline for better health and longevity.

Here are some crucial tips on how to lose weight and gain muscle, How to become a Metabolic machine

Tip #1 -the elephant in the room

Yes, you can do both, No it does not include drugs, Yes cardio and nutrition are involved, No it will not happen overnight.

Tip #2 - QUICK COURSE ON EXERCISE SCIENCE

If you are interested, if not skip to tip #3

To understand our metabolism, we need to understand a few terms. One will be homeostasis, the body's mechanism for maintaining balance. Now it sounds like a positive thing, but if you have been trying to lose 10 lbs for the last 10 years and it's been impossible, this may be one of the reasons why. I will explain further.

Second is thermodynamics, it's how the gasoline of our body is used, and the mathematics behind it. This explains how our body uses energy for our daily tasks and if it does not use it, store it for future needs.

"Energy cannot be created or destroyed" – Rudolf Clausius

Tip #3 - Lift heavy

To gain strength and muscle, this principle has to be respected. Now why would you want ether or if your goal is to lose weight? because the more muscle you have, the more calories you burn at rest. RMR( Resting Metabolic Rate) is a big percentage of your daily caloric burn, even more than a hard workout; in fact, it's between 65-75% of the amount of calories that you burn in a day. So the idea is not to starve to death, but rather, to increase our metabolism even while it's at rest, done by our organism to maintain the body's demands.

Tip #4 - Do some sort of cardio

To have a healthy heart, this also has to be respected. This can mean continuous runs, some sort of High interval training, or both. Now your cardiovascular system is strong and can recover quicker, delivering more nutrients to your body and using the energy you have stored for fuel. This changes the homeostasis signal and it tells your body, WE NEED TO USE MORE ENERGY TO KEEP THIS UP. Hence a new term of "balance" is stated by your body.

Tip #5 - Adding tip 3+4

Regardless of what you hear, cardio does not "kill your gains." It may even help as it activates some important hormones like Growth hormones (Shaner et al., 2014). A rule is to do it after a weight-lifting session, not before. Now when you add these steps, you are on your way to becoming a metabolic machine, with the right programming and workouts, both of these goals can be possible, unless you are trying to compete in the Olympics or become a professional bodybuilder. Doing this protocol would help you achieve your goals and most importantly, keep you healthy

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Good luck to you and remember, we are just trying to make Fitness Easy to understand at ECFITNESS.