Skip Nav
Summer
Is the Fruit Flat Lay the Next Big Instagram Trend?
Are Keto and Atkins the Same Diet?
Weight Loss
Can Someone Please Tell Me the Difference Between Keto and Atkins?
Workouts
If "Working Out More" and "Getting a 6-Pack" Are Your 2019 Goals, Do This 30-Minute Workout
How Many Hours Should I Fast on Intermittent Fasting?
Weight Loss
Intermittent Fasting Works, but Only If You Fast For This Long
Workouts
An Expert Answers If the Keto Diet Will Help You Lose Weight, and His Response Shocked Us

How Do I Lose Body Fat and Build Muscle?

This Is the Key to Losing Fat and Building Muscle With Weightlifting, According to an Expert

Lifting Heavy Weights On Cross Training In Gym

Trying to lose body fat while building lean muscle is going to take time and consistency. Most importantly, it's going to take the right style of training. According to Rondel King, MS, CSCS, an exercise physiologist at NYU Langone's Sports Performance Centre, to build muscle, resistance training is a nonnegotiable.

Going to the gym and doing a few sets of lunges and hip thrusts won't suffice. Instead, you need to have a strategy. First, Rondel said, to build muscle, you should follow a program that focuses on muscle hypertrophy (maximal muscle growth). In this phase, Rondel said, "You need to factor in your rep ranges." To get max results, he said to do 12 to 15 reps per exercise.

"In addition to that, you can also do heavy lifting . . . like compound lifts, [such as] squats and deadlifts, where you can do a little more weight," Rondel said. When you lift weight that's closer to your one-rep max, you get a hormonal boost because your system senses you're under stress and that your skeletal system is under stress from lifting heavy, Rondel explained. This boost is in the form of testosterone, an anabolic hormone that helps your muscles grow.

If you're wondering what a week's worth of training should look like, Rondel said to do a minimum of two to three days of weightlifting per week. "You can go heavy on a Monday, do more reps on Wednesday, and then heavy on Friday," he said. Another option is to train in the hypertrophy phase for two weeks, followed by two weeks of strength (heavier weight with fewer reps and sets), then returning to the hypertrophy phase for two weeks. "That way, you're just giving your body a different stimulus every time as you get stronger and you develop more muscle tissue," he said. "Both of them (ways of lifting) combined will give you the best results with regard to gaining muscle."

Rondel explained that gaining muscle is tough and strength training alone won't cut it. "You definitely have to factor in the quality of your nutrition and the timing of your nutrition — when you eat," he said. "When developing [muscle] tissue, you always want to be in an anabolic state (your body is building muscle), where you have the necessary energy in your body for your system to build tissue," Rondel explained. This means you shouldn't go long periods of time without eating, as that will make your muscle-gaining capacity decrease.

Start building muscle with the following workouts:

Image Source: Getty / Pekic
More from POPSUGAR
From Our Partners
Do Low-Calorie Diets Lower Metabolism?
What Does Lemon Water Do For Belly Fat?
How Many Macros Do I Need to Lose Weight?
How Many Grams of Sugar Per Day to Lose Weight
Does Cardio Burn Fat?
How to Stay in a Calorie Deficit
Can You Lose Belly Fat by Walking?
Is It Bad to Skip Breakfast?
How Many Hours Should I Fast on Intermittent Fasting?
Do High-Fat Diets Help You Lose Weight?
Best Ways to Lose Body Fat
Are Keto and Atkins the Same Diet?
From Our Partners
Latest Health & Fitness
All the Latest From Ryan Reynolds