Advertisement

Sign up for our daily newsletter

Advertisement

Should i eat carbs after a workout if trying to lose weight: This Is What Happens When You Don’t Eat Enough After Working Out

We'll assume you're ok with this, but you can opt-out if you wish.

Lucas Cox
Sunday, December 2, 2018
Advertisement
  • Every ingredient should be one you recognize. Whether or not you choose to eat before working out, make some wise foods choices after exercising.

  • Having a look ahead to peer you. Property of: Whateatly.

  • Creditors claim low payout under Reliance Infratel's plan. When you exercise consistently, the process is ongoing.

  • Follow The Model Health Show on:.

  • As with weight training, downing some fast carbs along with your protein after cardio exercise will replenish depleted glycogen stores, boost insulin and help force more repair-boosting nutrients into your damaged muscles. If a full meal isn't possible i.

Search M&F

You should still eat somethingMichele said, if not right after the workout then within two teying. Search Post. By eating slow-burning low-glycemic carbs, you not only stave off catabolism but also keep blood-sugar levels in check, which helps offset fatigue while preventing insulin spikes. Fuel Your Weight Training With Slower-Digesting Carbs Your pre-workout meal should supply slow carbs from sources such as brown rice, fruits, vegetables, and whole-grain breads, cereals and pastas. Working Out.

  • However, one study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes Subjects were divided into two diet groups, both of which were low in fat and total calories but differed in carbohydrate distribution.

  • Boost Carbs on Cheat Days Bumping up your carb intake every so fat helps maintain leptin levels and triggers a release of thyroid hormones, both of which tend to plummet when carbs are low for an extended period. Here you'll learn from the very best instructors in the world in health AND in business to create a fun, thriving career and live life on your terms.

  • Be the first to comment!

  • You May Also Like. Back to story Comment on this project.

  • Weight Loss.

Here are 8 healthy post-workout meal recipes to fuel your system, gain muscle, and slim down your belly. To help your body recovers faster and aids weight loss, you need to consume carbohydrates and proteins. Exclusive: Kirloskar Industries' New Vision. Regardless of whether you nosh before breaking a sweat, always eat after exercising. From sports drinks to protein bars, there are a plethora of nutrition products touted to help make your workouts easier and promote recovery.

ALSO READ: Kickboards For Swimming Exercises To Lose Weight

So even though, yes, weight loss can happen when you consume fewer calories than you burn, depriving yourself is not the way to go. Combinations of the foods listed above can yield the best results. This helps build and repair your muscles that were broken down, keeping your metabolism strong and healthy. Foods high in fat and fiber are difficult to digest and should be avoided right before your workout. It's OK to eat these foods — however, like everything you include in your weight-loss diet, be sure to count the calories, even from foods marketed to help improve your workout. And know this: If you're looking for ideas on what to eat after a workout to lose weight, the answer is still the same.

Banana, still one of most powerful foods, is your answer to what to eat after a workout to lose weight. But really, the sooner the better. However you mentioned the body will create its own energy amino acids also using fat stores. Peppers, fish, dairy products, bananas and some others are foods that answer what to eat after a workout to lose weight.

Share Your Voice

Plus, regardless of your hunger levels, your body is in intense recovery mode after a workout. If you're working out to lose weight, you need to consider the total number of calories you consume in an entire day, in addition to the number of calories you burn. A good post-workout meal or snack is vital to keep your body healthy and aid weight loss. However, according to an article published in Obesity Review insome people who exercise don't lose as much weight as expected from their workouts because they may not be burning as many calories as predicted and they may eat more calories. Research also shows that by consuming carbs along with your protein first thing in the morning, your body is less likely to stimulate fat storage.

Read this next. Researchers wanted to determine if exercising on an empty stomach could be more effective at carb insulin in people eating a diet high in fat than exercising after a meal. This article reviews the research behind nutrient…. You're the best judge of whether you need fuel before hitting the gym. Bach, M. However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours

Hi Shawn I feel this article is quite biased to your opionion of a low carb diet. But what afyer you're not hungry after your workout? But if your bar or shake isn't keeping you full for very long, you'll fall into the same issue of overeating as before. When you say 15 grams of Hemp Force protein before working out do you mean one scoop which is 15 grams of the powder itself or the full serving of 3 scoops which is 15 grams of protein.

Profile Menu

Nice info, you are right, an exercise bar is more preferable to work out with because you can you it in many different ways and even apply weights. Consume Bumping up your carb intake every so often helps maintain leptin levels and triggers a release of thyroid hormones, both of which tend to plummet when carbs are low for an extended period. Good information.

Here you'll learn from the very best instructors in the world in health AND in business to create a fun, thriving career and live life on your terms. Hi Shawn, I generally at a small serving of carbs hours prior to workout however in the last year I have packed on nearly 20 pounds. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. We're Hiring! I mean 2 to three scoops i. The reason behind this is that Capsaicin is thermogenic which means that it is capable of raising your blood temperature which is directly linked with weight loss.

Low-carb and ketogenic diets have many health benefits. To prevent fat gain, stick to one cheat day per week. Keep reading for pro tips about what to eat before and what to eat after a workout to burn the most calories, stay energized, build lean muscle, lose weight, and speed up recovery. Here are 8 healthy post-workout meal recipes to fuel your system, gain muscle, and slim down your belly. The hunger is likely to catch up with you eventually, again increasing your chances of overeating and bumping out of that caloric deficit that's crucial for weight loss.

  • Research also shows that by consuming carbs along with your protein first thing in the morning, your body is less likely to stimulate fat storage. Twenty-seven young men were fed a high-calorie, high-fat diet over a period of six weeks and divided into three groups.

  • If I had such small amounts of food before workout I would get sick or at the very least nauseous. If fat loss is your goal, then you must train your body to utilize stored fat and amino acids as fuel, rather than carbohydrates.

  • What you eat before affects performance, and what you eat afterward is necessary to build calorie-burning muscle and replenish stored carbs. You can actually calculate the exact amount of protein and carbohydrate that your body needs with the help of a simple formula.

  • These carbs will bolster insulin levels and help drive much-needed amino acids into your muscles so they can start to recover and grow while fending off cortisol, a muscle-wasting hormone. Berries like raspberry, strawberry, and blueberry, are rich in antioxidants while very low in calories.

  • Most people are concerned only about pre-workout meals.

Make sure that you avoid post-workout foods that are high in fat and sugar and low in protein, especially if your goal is weight loss. That goes double workout workouts, which can be a major tool in your weight-loss journey as long as you give your body enough fuel to get through them and recover afterward. All the efforts that you just put in to lose that stubborn belly fat just go wasted if you load up on these unwanted pesky calories. Healthy Eating Tips. The best pre-workout bite contains some form of complex carbohydrate and a protein. Aim for half of your plate to be vegetables and a little fruit, a fourth to be healthy starchy carbs like quinoa and whole-grain bread, and the last fourth lean proteinlike fish, chicken, or turkey. Eat one of these snacks before your next workout and turn your body into a fat-burning machine!

So even though, tryinf, weight loss can happen when you consume fewer calories than you burn, depriving yourself is not the way to go. Ideally, you should eat a healthy "mixed" meal, which means a meal with carbs, protein and fat, about three hours before your workout so your muscles have the energy necessary to push through. Read - Vegetarian diet for healthy weight loss: 5 low-calorie vegetables to eat for weight loss and burning belly fat. That's also important for weight loss. Here are 8 healthy post-workout meal recipes to fuel your system, gain muscle, and slim down your belly. But what you eat before or after your workout to lose weight is important too.

Go for snacks or meals that have both carbs and protein.

By Nora Tobin Updated November 05, Wokrout if your bar or shake isn't keeping you full for very long, you'll fall into the same issue of overeating as before. The study opens the door to the possibility that you might boost weight loss if you break a sweat before breakfast.

I now know that the key to getting wat maintaining a knockout body is a combination of regular exercise and eating the right foods at the right times. If you're not properly fueled, you may tire quickly, which may affect the intensity and length of your workout. By consuming more carbs on your cheat day, you ramp up these hormones and keep your body in fat-burning mode. Plus, if you exercise on an empty stomach, you're not giving yourself the fuel you need to power through an intense training session.

I have been trying to rationalize that this may be due to homonal fluctuations although I am not menopausal yet. Thx — Mike. Berries like raspberry, strawberry, and blueberry, are rich in antioxidants while very low in calories. Eating carbs before you workout is like getting drunk right before a tightrope walking class. The information contained within this article and overall site is merely for informational purposes and is based on historical facts.

Preworkout Meal for Weight Loss

These carbs will bolster insulin levels and help drive much-needed amino acids into your muscles so they can start to recover and grow while fending off cortisol, a muscle-wasting hormone. Depriving your body of fuel after a workout also deprives you of the muscle and metabolic gains and the weight-loss benefits that come with them. Here is an evidence-based review of how it works. Bumping up your carb intake every so often helps maintain leptin levels and triggers a release of thyroid hormones, both of which tend to plummet when carbs are low for an extended period. Go with grams of fast-digesting carbs such as a baked potato, dextrose, a plain bagel with jelly, Vitargo or white bread along with 40 grams of protein from a protein shake.

Weight Loss. Here are some simple examples of smart pre-workout nutrition if your 1 goal is fat loss: If you workout in the morning : Option 1. Modified: March 30, Based on what you read, would you change anything?

The reason behind this is that Capsaicin is thermogenic which means that it is capable of raising your blood temperature which is directly linked with weight loss. Read below to learn about more. Good information. Bumping up your carb intake every so often helps maintain leptin levels and triggers a release of thyroid hormones, both of which tend to plummet when carbs are low for an extended period. I also agree working out first thing in the morning in a fasted state is best for weight loss.

For example if you are looking to burn fat then opt for fasted however shoulld you were looking to retain muscle tissue throughout that workout while simultaneously utilizing fat stores. This is for a couple of reasons. Your body unlike a car can use different fuel sources at any given time. Depending on your size, physique goals and how many carbs you eat daily, increase your carbs to as much as grams per pound of bodyweight on a cheat day. Thank you for signing up. Thanks in advance! Skip to content Listen to my latest podcast episode:.

Should You Eat After a Workout For Weight Loss?

Make sure to rehydrate as well. The study opens the door to workouut possibility that you might boost weight loss if you break a sweat before breakfast. It's OK to eat these foods — however, like everything you include in your weight-loss diet, be sure to count the calories, even from foods marketed to help improve your workout. You May Also Like. Research shows that athletes who consume slow carbs have more energy during workouts, and burn more fat as they train and the rest of the day.

You do still need to eat! Working Out. Written by Sommer Robertson. Share Your Voice Cancel reply Your email address will not be published.

If so, switch to whole, filling, fiber-heavy foods that will keep you full. The carbs you ingest immediately after a hard training session workouy be of the fast-digesting variety. A ratio of carbohydrate versus proteins works the best to aid your body for quick recovery after a workout. Research also shows that fat-burning can be enhanced if you take amino acids before cardio exercise. Get Daily Fitness Inspiration Right in your inbox. Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores.

Top Navigation

Published: October tryinng, After all, consuming fewer calories than you burn — aka being in a caloric deficit — is an important factor in losing weight. Aim to get grams of slow-digesting carbs at your first meal of the day. I have been researching as to why I am at a standstill with my weight loss for the past 2 weeks when I workout and eat healthy daily. These cookies will be stored in your browser only with your consent.

Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. A ratio of carbohydrate versus shuold works the best to aid your body for quick recovery after a workout. Here's why: When you're hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. Keep reading for pro tips about what to eat before and what to eat after a workout to burn the most calories, stay energized, build lean muscle, lose weight, and speed up recovery. Avocado and dry fruits are recommended.

I now know that the key to getting and maintaining a knockout body is a combination of regular exercise and eating the right foods at the right times. All rights reserved. The sooner you start refueling, the better off you'll be. But if you want optimum results for all the efforts you put in to lose weight and slim down your waistline and belly, you should also focus on what you eat post-workout. If so, switch to whole, filling, fiber-heavy foods that will keep you full. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

Get healthy-eating updates in your mailbox

Your information has been successfully processed! It's OK to eat these foods crabs however, like everything you include in your weight-loss diet, be sure to count the calories, even from foods marketed to help improve your workout. SELF does not provide medical advice, diagnosis, or treatment. By eating slow-burning low-glycemic carbs, you not only stave off catabolism but also keep blood-sugar levels in check, which helps offset fatigue while preventing insulin spikes. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown 123456.

If you're working out ti lose weightyou're well on your way to a slimmer body. That's also important for weight loss. Your pre-workout meal should supply slow carbs from sources such as brown rice, fruits, vegetables, and whole-grain breads, cereals and pastas. However, you can actually cause muscle loss if you regularly work out on an empty stomach.

Terms Privacy Policy. But if you want optimum results for all the efforts you put in to lose weight and slim down your waistline and belly, you should also focus on what you eat post-workout. Why Morning Workouts Are Best. Some of the proteins in your muscles can also be broken down and damaged 123.

Any cookies that may not be particularly necessary tdying the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. No Responses. Taper your intake as the day progresses see No. Here are some simple examples of smart pre-workout nutrition if your 1 goal is fat loss: If you workout in the morning : Option 1. You also have the option to opt-out of these cookies.

Workout Calories for Losing Weight

For a normal, sub-one-hour workout, Michele said, simply eat a full meal, if you can. Lower Abs Exercises. The muscle mass that your body is building with that fuel actually boosts your metabolismwhich means you'll burn more calories even after your workout, when you're not actively trying to. Your body unlike a car can use different fuel sources at any given time. Quick Navigation.

Fixing those tears is how your body builds muscle; failing to do so puts your muscles at risk of further damage next time you work out. If you're a regular exerciser, it's important to understand what happens when you don't eat enough after you work out. But besides making you hungry, grumpy, and just plain uncomfortable I mean, I'm usually fantasizing about my protein bar before I'm done with my warmupskipping your post-workout snack can actually work against your weight-loss goals, said registered dietitian Michele Fumagalli, LDN, from the Northwestern Running Medicine Clinic. And during, for that matter.

Boost Carbs on Cheat Days Bumping up your carb intake every so u helps maintain leptin levels and triggers a release of thyroid hormones, both of which tend to plummet when carbs are low for an extended period. Your body unlike a car can use different fuel sources at any given time. Rather opt for a fasted state. What to eat after a workout to lose weight is the next query from our mailbox we are covering in this article. Eating after a workout, and including protein and carbs in particulardoes crucial work to rebuild and repair your muscles. For fat loss, yes, carbs pre WO.

Should You Eat After a Workout to Lose Weight?

Thx for confirming my suspicion. Shawn, i generally work out in the a. Carbs form muscle glycogen, the fuel for strenuous training, and when these stores are depleted the body turns to its own lean tissue for fuel. BCAA and a protein shakes pre lift for sure. Later in the day, however, you need less energy from carbs and research shows that insulin sensitivity is reduced.

Read more. Learn how to choose foods…. What you eat before affects performance, and what you eat afterward is necessary to build calorie-burning muscle and replenish stored carbs. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown 123456. Back to story Comment on this project. Most people are concerned only about pre-workout meals.

ALSO READ: 10 Williams St Watertown Mass

Research shows that athletes who consume slow carbs have more energy during workouts, and burn more fat as they train and the rest of the day. Terms Privacy Policy. When I walk into the gym for 2 hours of heavy weight training, endless supersets, and a lengthy core circuit, I cannot be fasted or I would simply run out of juice an hour into the workout. Here you'll learn from the very best instructors in the world in health AND in business to create a fun, thriving career and live life on your terms. Hi Shawn, I generally at a small serving of carbs hours prior to workout however in the last year I have packed on nearly 20 pounds. After all, consuming fewer calories than you burn — aka being in a caloric deficit — is an important factor in losing weight.

Consuming 0. The more muscle you have, the more calories your body burns, even j rest, which may help your weight-loss efforts. Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise. Most people are concerned only about pre-workout meals.

I also agree afer out first thing in the morning in a fasted state is best for weight loss. The hunger is likely to catch up with you eventually, again increasing your chances of overeating and bumping out of that caloric deficit that's crucial for weight loss. Get your free food pyramid guide today!

Here are some of the best pre-workout meals and snacks to keep energized during your workout. Times Now. One group did not exercise. What you eat before affects performance, and what you eat afterward is necessary to build calorie-burning muscle and replenish stored carbs. Eat your post-workout meal soon after exercising, ideally within a few hours.

Weight Loss. Search Post. No carbs. Eating carbs before you workout is like getting drunk right before a tightrope walking class. Some promote health while others—when eaten often and in large quantities—can pile on the pounds and increase your risk for disease. Regards Andy.

After a workout session, your body will try to rebuild itself by getting its glycogen levels up and re-growing muscle proteins. Here are a few low-carb bars we recommend for weight loss. So even though, yes, weight loss can happen when you consume fewer calories than you burn, depriving yourself is not the way to go.

During strength training workouts, take in grams of slow carbs along with 20 grams of protein from a protein shake. If you get below a quarter of a tank and start to inch toward empty, "we can get 'hangry. Good information. Thx for confirming my suspicion. As a matter of fact, you are unquestionably different than a car.

  • But are you giving your post-workout meal the same attention?

  • This is for a couple of reasons.

  • When you exercise consistently, the process is ongoing.

  • Your pre-workout meal should supply slow carbs from sources such as brown rice, fruits, vegetables, and whole-grain breads, cereals and pastas. The third group did not eat before working out and drank only water; after exercising, they ate an equivalent breakfast to the second group.

You May Also Like. During any kind of physical activity, your muscles weighf glycogen stores as a source of fuel for it. The bottom line. Consume grams of fast-digesting carbs post-cardio. Interestingly, however, the breakfast-before-exercise group also put on pounds while the breakfast-after-exercise group had almost no increase in weight despite eating a daily diet that was both high in calories and fat.

After all, consuming fewer calories than you burn — aka being in a caloric deficit — is an important factor in carrbs weight. Rather opt for a fasted state. We also use third-party cookies that help us analyze and understand how you use this website. Your information has been successfully processed! Become A Certified Health Coach. At 4p its another 30g whey. Written by Sommer Robertson.

However, exercising on an empty stomach may not be for everyone. However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours Exclusive: Kirloskar Industries' New Vision. Consume

Related Articles. Non-necessary Non-necessary. Huge fan. Talk about poor performance… you were better off working out in a fasted state and training your body to use other energy sources. Exercise in a fasted state or Option 2. Thanks for the advise!

Good options include a turkey hrying cheese sandwich on whole-wheat bread with an apple and a nonfat yogurt, whole-wheat pasta with turkey meatballs and a salad, or baked potato stuffed with broccoli, low-fat cheese and pinto beans with an orange. Learn about the best pre-workout nutrition strategies. If you're going to remember one thing, though, make it water. Don't Forget to Drink. You do still need to eat!

Should You Eat After a Workout to Lose Weight?

Though weight loss should simply be the result of fewer calories consumed than expended, intriguing new research from Belgium shows there might be more to this simple math equation. Tryng young men were fed a high-calorie, high-fat diet over a period of six weeks and divided into three groups. A good post-workout meal or snack is vital to keep your body healthy and aid weight loss. Research shows that your body's ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. The best pre-workout bite contains some form of complex carbohydrate and a protein.

CDC urges vaccinated people to wear masks. Whether you eat or don't eat before exercise, research shows the body burns the same amount of fat. The smallest meal was breakfast at calories and included only 7 grams of carbs. But if you want optimum results for all the efforts you put in to lose weight and slim down your waistline and belly, you should also focus on what you eat post-workout. Eating the right nutrients soon after you exercise can help your body get this done faster. Eat at least three hours before a workout to ensure the digestive process is well on its way.

ALSO READ: Weight Loss Plan To Lose 10kg In 3

Hi Wworkout, I generally at a small serving of carbs hours prior to workout however in the last year I have packed on nearly 20 pounds. More news. Rather opt for a fasted state. Fuel Your Weight Training With Slower-Digesting Carbs Your pre-workout meal should supply slow carbs from sources such as brown rice, fruits, vegetables, and whole-grain breads, cereals and pastas. Having a look ahead to peer you.

Please always consult with your dietitian before creating a diet plan for yourself. Fruit does not convert into muscle glycogen, seight made up of mostly fructose, thus this fructose cannot be used for muscle glycogen but only liver glycogen which is what we use initially for energy right? Related Posts. No matter what level you're at, or where you are on your own health journey, there are countless people who can benefit from your support!

Search M&F

Here is a list of foods that you should stay away from after a workout session:. How a UK doctor helped over patients reverse diabetes While there wotkout other elements that may affect your unique situation, there's one simple answer that applies to all of these questions: Eat! After all, consuming fewer calories than you burn — aka being in a caloric deficit — is an important factor in losing weight. If you tend to get super sweaty, or you're working out on a hot day or going for a long training runyou'll lose some of these things in your sweat.

You also have the option to opt-out of these cookies. Hey Shawn great article man! The hunger lpse likely to catch up with you eventually, again increasing your chances of overeating and bumping out of that caloric deficit that's crucial for weight loss. Have 10 to 15 grams of HempForce Protein 30 minutes before training or Option 3. That's also important for weight loss.

ALSO READ: Lose Weight Cycling Machine

Healthy lifestyle may mitigate high genetic risk of cancer. Here is an evidence-based review of how it works. Enter your e-mail address. Yet when it comes to exercise and weight loss, this advice might not be right for everyone. Protein, carbs, and fat.

You should drink up to 20 ounces of water three to four hours before your workout, and another 8 ounces 30 minutes before according to Family Doctor. Keep in mind that finding what works best for you in terms of timing, quantity, and type of food may take some trial and error. This article reviews the…. Replenishing these after a workout can help with recovery and performance

The goal, Michele said, is to hit a calorie deficit but still eat when you're hungry. Follow The Model Health Show on:. But what if you're not hungry after your workout? Research also shows that fat-burning can be enhanced if you take amino acids before cardio exercise.

  • The National Heart, Tring and Blood Institute says most active men and women can safely lose weight consuming 1, calories to 1, calories a day. Boost Carbs on Cheat Days Bumping up your carb intake every so often helps maintain leptin levels and triggers a release of thyroid hormones, both of which tend to plummet when carbs are low for an extended period.

  • In a study at Virginia Commonwealth University Richmondresearchers compared the diets of 94 obese, physically inactive women.

  • Exercise should be fun and bring you positive health benefitsnot end in muscle tears or stress fractures. Plan your preworkout meal for fat loss and muscle building in advance.

  • I have had a brief recovery period after a partial hysterectomy due to fibroids. Fish, for the fact that it contains lots of proteins and omega-3 fats, makes it to the list of what to eat after a workout to lose weight.

However, if you work out in the morning, you may not have the three hours necessary to fully digest a meal, in which case you may be better off eating an easy-to-digest carb with a little protein about 30 minutes before your workout — a hard-boiled egg and crackers, a toasted bagel with a slice of low-fat cheese or nonfat Greek yogurt with sliced peaches. The bottom line. Consult your doctor before starting an exercise program or making changes to your diet. Read article. Don't Forget to Drink. And during, for that matter.

But sources such as fruits, oatmeal, vegetables, whole-grain breads and other varieties of intact carbs do just the opposite when eaten in moderation: They promote good health. This can especially become a problem if you're doing heavy muscle-building activities and neglecting what your body needs to repair microtears and damage. Get Daily Fitness Inspiration Right in your inbox. Make sure that you avoid post-workout foods that are high in fat and sugar and low in protein, especially if your goal is weight loss.

Bringing sexy back Shawn. What do you think shoyld drinking BCAAs b4 boxing to give energy then post workout shake using hempforce protein? Necessary cookies are absolutely essential for the website to function properly. So is it Ok to use to this method if I want to lose a bit of fat but keep gaining muscle?

Sidebar1?
Sidebar2?