Changing your body shape and weight, by building muscle and losing fat, calories, and everything. The problem is building muscle and losing fat concurrently is extremely hard and can only be done on a small scale. You are better off either eating the right number of calories to lose fat while maintaining muscle or building muscle while keeping fat gains to a minimum.
At first, you determining how many calories you need is to calculate your maintenance level. This is the number that you need, based on your current daily activity level, to keep your weight the same. Building muscle wants a surplus of calories, meaning you need to eat above your maintenance level. During a muscle building phase, you could just add 500 calories to your maintenance level or get a little more aggressive.
To avoid fat gain when bulking up, keep a close eye on your progress if you are consistently gaining more then 2 to 3 pounds per month or visually gaining fat, reduce your calorie intake slightly. Focus on nutrition, whole food source, versus high-calorie junk food, to avoid gaining fat instead of muscle. To lose fat you need to expend fewer calories than you burn, which means eating less than your maintenance level.
To see 1 pound of fat loss, you need a deficit or 3,500 calories. By reducing your maintenance intake by 500 per day, you will lose 1 pound each week, by reducing it by 1000 each day, you will lose 2 pounds per week. Weightlifting is a type of strength training exercise that burns calories and fat and tones and build muscle. While you can lose weight by lifting the weight, this type of exercise tends to build muscle, which depending on how much muscle mass you accumulate, can weight more than fat. One pound of is equal to 3,500 calories. If you burn 250 to 500 calories a day, you could drop 0.5 to 1 pound a week.
Weight training along with cutting calorie consumption and eating a low-fat diet can lead to dropping a more significant amount of weight. Men who burn 500 calories a day through weight training exercise and slashes 500 calories every day from his diet can see a 2-pound reduction in weight after just one week. Gaining muscle means gaining weight, so you do not need to worry about wasting away while you build strength.
The key to gaining weight simply adding calories to your diet. But to guarantee that these calories produce muscle, rather than fat, you need to perform resistance exercise and fuel your body with the right calories.