How do you lose fat but gain muscle in 6 weeks?
My previous fitness post about how I had transformed my body from a size L to an XS with altering my lifestyle changes has had such an amazing reaction, a lot of people have emailed me asking for more exact details on what I eat and what workouts I now train.
With this, I will be posting weekly fitness and healthy eating posts. Teaming up with nutritionists, Personal trainers and other fitness bloggers.
Here are some suggestions that I have followed, which have allowed me to lose fat but the gain muscle in 6 weeks. I am not a qualified personal trainer or nutritionist, these are my own views on what has worked for me.
What is my goal?
Your aim is to lose body fat and gain lean muscle. This gives you the peachy bum, small waist and tight toned legs and arms.
The term “toned” gets used a lot when people are describing how they want to look and what their goals are. This is referring to a firm body with muscular definition and shape.
There is a lot of confusion attached to the term ‘toning’.
People (myself previously included) think that going to the gym and doing lots of light weights, with a low-calorie diet and high cardio activity will allow them to lose weight, which automatically makes you toned and firm right?
“Toning is due to an increase in muscle tissue as well as a low enough bodyfat percentage to see the definition and shape of the muscles and get rid of the “jiggle” in order to achieve the look of muscle tone or a toned body you need to engage in strength training as well as shed the layer of fat covering your muscles. – www.bodybuilding.com
To gain muscle you need to challenge yourself and feel your muscles working and contracting. Pushing yourself out of your comfort zone of what feels easy.
The science behind it is after you work out, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth).1Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you rest. Young sb Kwon, M. a. (2004) – How do muscles grow.
How much should I weigh?
Its only in the last few months that I have started to not concentrate on how much I weigh. Instead, I now look at how clothes fit, how I feel and how healthy I am.
A few months ago, I went into hospital for a minor operation, the nurse checked my heart rate and blood pressure and said, “you go to the gym a lot don’t you”, I was really shocked by this and thought, I must just be having a good bum day but she finished her sentence with “your results show that you’re really healthy”. This was strangely more rewarding than any dress size and mirror appearance, this was my body, internally thanking me for making these lifestyle changes.
How should I track my progress?
Taking my photo every 2 weeks to check my progress has been the best indicator in confirming I am seeing results and I really recommend this method over stepping on the scales.
Losing weight over a long period of time is always the recommended method, but this also makes you and the people around you forget how your body once looked. So, keeping your before photos are such an import process in changing your lifestyle for good.
What should I eat?
Some key tips I learnt from Pippa at mind and muscle
That really helped me to make sense of nutrition a few months ago, were in order to gain muscle for a woman you need to be aiming for 20-30g of protein every 3 hours.
“Consuming more protein than this in one sitting is a waste as your body can only utilise so much at one time and the rest will be secreted through your kidneys”.
Hearing this was such a turning point for me and my diet. Before I would eat high protein meals but have so much protein per serving in 2 or 3 meals a day rather than spacing them out.
Following their plan of 4-5 high protein meals, a day has made a complete transformation on my waist and bum. As these were areas I was struggling to make gains on over the last year and would constantly get frustrated that I wasn’t seeing results even though I was focusing on these areas in the gym more than any other body parts.
I now eat a mixture of yogurt, eggs, chicken, turkey, fish, rice, green vegetables and protein shakes. I like to keep things different with my meals rather than repetitive as I don’t want to get bored of eating the same thing daily so I utilise spices and flavourings to keep things interesting such as Nando’s marinades and My Protein flavour drops.
I’m lucky with my working environment that I can make my breakfast there a little later in the morning rather than eating before 9 am and I always pre-make my lunch the night before, this helps me avoid temptation at lunch time and keep on track with my plan and goals.
As you can imagine the office really loves when I cook fish.
Eating this way isn’t always the most social as lots of people enjoy going for lunch to restaurants and cafes to get away from the office but for me, this is expensive and not worth the extra calories. The results from pre-making meals are honestly the key to getting results.
I can’t stress that enough. Keeping my diet on track has 100% made me see the fastest and rewarding results.
What supplements and vitamins should I take?
Not everyone believes in the vitamins and supplements hype but I honestly see such great results from taking them, I’ve taken vitamin A and Omega 3-6-9 for years now as it really is the secret to keeping your skin clear and youthful. You can find out more about my love for vitamin A from my ‘Should I get Botox’ post here:
What is Vitamin A?
Vitamin A is a premium quality supplement containing 2400µg of vitamin A, providing 300% of the recommended daily allowance.
Why use Vitamin A?
Vitamin A contributes to the normal iron metabolism, vision and normal function of the immune system whilst also playing a role in the process of cell specialisation. This all round beneficial supplement has also been found to contribute to the development and maintenance of the skin and mucous membranes.
Who can benefit?
This one-a-day vitamin is suitable for individuals with vitamin deficiency looking to help improve eye and skin health whilst wanting a healthy little immunity boost. To be taken as part of a varied and balanced diet and a healthy lifestyle.
Omega supplements provide a list of health benefits that cannot be ignored. Such as reduced risk of heart disease, diabetes, and cancer, as well as enhanced brain and joint function.
They also have proven muscle-building and fat-loss benefits.
What is Omega 3,6 & 9?
Omega 3, 6 & 9 provides 1200mg of the perfect balance of the naturally sourced Omega 3, 6 & 9 fatty acids.
Why use Omega 3, 6 & 9?
Omega 3, 6 & 9 provides a balanced blend of Eicosapentaenoic Acid (EPA), Docosahexaenoic Acid (DHA), Linoleic Acid, Gamma Linoleic Acid and Oleic Acid. The advanced formula contributes the normal function of your heart, brain and eyes. Omega 3, 6 & 9 supplementation has also been found to be beneficial to infants being breastfed as it contributes to the normal eye and brain development of infants with a daily intake of 200 mg of DHA in addition to the recommended daily intake of omega-3 fatty acids for adults.
Who can benefit?
Easy to consume soft gels make Omega 3, 6 & 9 a great choice for those looking to boost their daily intake of fatty acids to improve their health, in particular, that of their heart and eyes. To be taken as part of a varied and balanced diet and a healthy lifestyle.
I also take CLA, Anthony first suggested me to take these over a year ago and ive never stopped since.
What is CLA?
Conjugated Linoleic Acid (CLA) is a fatty acid found naturally in meat and dairy products. CLA is one of the most popular and widely used supplements.
Why use CLA?
These are great for weight loss.
A study published in Nutrition in 2012, which found decreases in body fat, body mass index and waist-to-hip ratio with CLA supplementation for 12 weeks. A study published in the British Journal of Nutrition in 2007 found that CLA supplementation for six months led to decreases in body fat, but this reduction occurred mainly in women with a body mass index of at least 30 and the fat loss was mainly in the legs. Another study, published in the International Journal of Obesity in 2007, found that taking CLA supplements for 6 months helped people limit weight gain and reduce their body fat.
CLA is a premium quality supplement derived naturally from Safflowers, providing a whopping 2000mg of actual CLA per serving.
Who can benefit?
These wonderful soft gels provide a great way of getting extra CLA in to your diet in order to improve body composition. To be taken as part of a varied and balanced diet and a healthy lifestyle.
Take 2 softgels, 2 times a day. Not suitable for vegetarians.
These can all be purchased from MyVitamins where you can receive a further 15% off with my code emilyrajch15.
What exercise should I do?
This question isn’t as easy to cover in one post as the others have been so I’ve planned to invest some time into filming my work outs with Anthony for both men and women.
To see what work out methods I have done previously you can see my previous weight journey post here.
My current routine is weight training 3-4 days a week. Stairmaster 30 minutes a day 1-2 times a week.
Here you can watch my Stairmaster guide on how I keep focused for the full 30 minutes.
I try to push myself weekly to lift heavier weights and I do 3 sets of 8 reps for a new weight I’m trying to lift and 15 reps if I’m trying to reach the next weight. I always want to make sure I have good form and not struggling with the weight before moving up.
With squats and deadlifts, I started with 10-20kg and I am now lifting 65kg trying to get to 70kg with good form. I use gloves as my hands start to hurt the most as my wrists and arms are much weaker than my legs.
The ones I have are from Nike
I train per body part rather than mixing the work outs as this gives me the best results and I am able to focus on which area needs most work that week.
An example would be:
Sunday- legs and bum 1- 1.5 hours
Tuesday – Arms, abs and cardio 1 hour
Thursday- Shoulders and back – 1 hour
Friday- Bum, cardio and inner thighs 1.5 hours
This really works for me, a few months ago I was training 5-7 times a week sometimes twice a day. This was too much for my body. I need rest days to let my muscles heal and grow.
But everyone is different and it’s important to experiment with work out types like I did previously to find what works best for you.
Will you incorporate any of these suggestions into your weight loss plan?
What is your body goal?
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Leave me your questions and answers in the comments below, I love to read them!
*please research into the amount of vitamin A to take per person. Too much can cause illness.
This post is not an AD all the views are my own.