Building muscle and losing body fat is a common goal for many men who are looking to improve their health and appearance.
Whilst it is (technically) possible to do both at the same time, it can be slower to go down this route rather than a periodised fat loss and then muscle gain approach.
However, if you’re attempting to do both at the same time, here are 10 signs of gaining muscle and losing fat:
1) Muscle Definition in Your Arms, Legs, and Chest
This is a good indication that you are building muscle.
As you gain muscle, your body will start to store less fat in these peripheral areas, which will make your muscles more visible.
2) Your Clothes Fit Looser
If you notice that your clothes are starting to fit looser, it is a sign that you are losing body fat. As you lose fat, your body will become smaller and your clothes will start to hang off of you.
This is often a psychological hurdle for many men, you will often ‘feel’ smaller but as you lose body fat, with your clothes off, you will look bigger!
3) Your Weight is Staying the Same or Going Down
If you are gaining muscle and losing fat, your weight may stay the same or even go down.
This is because muscle is denser than fat, so you may be losing fat but when gaining muscle at the same time, this will not result in a change in your weight.
4) You Have More Energy
As you gain muscle, you will build more mitochondria to provide energy for the newly built muscle and as a result, your body will become more metabolically active.
This means that you will burn more calories at rest, which can help you to lose even more fat and keep it off in the future.
5) You Are Able to Lift Heavier Weights
If you are able to lift heavier weights, it is a sign that you are gaining muscle.
As you build muscle, you will be able to lift more weight with each repetition.
6) Your Strength is Increasing
Along with being able to lift heavier weights, you may also notice that your strength is increasing.
This is another sign that you are gaining muscle.
7) Your Body Composition is Changing
If you take body measurements or a DEXA scan, you may notice that your body composition is changing.
This means that the percentage of muscle in your body is increasing and the percentage of fat in your body is decreasing.
8) You are Feeling Better Overall
As you gain muscle and lose fat, you may notice that you are feeling better overall.
You may have more energy, you may sleep better, and you may feel more confident.
9) Your Clothes Start to Look Better on You
As you gain muscle and lose fat, your clothes will start to look better on you.
Your clothes will fit more snugly and you will look more toned.
10) People Start to Notice Your Progress
If you are making progress in your fitness journey, people will start to notice.
Your friends and family may comment on the difference in you, which is always one of the best signs of gaining muscle and losing body fat.
If you are seeing any of these signs, it is a good indication that you are gaining muscle and losing body fat. Keep up the good work.
If you’re struggling with making muscle gains and losing body fat, check out our services to see how we can help. For more information, please feel free to reach out to the team for a free consultation call.
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