Muscle mass, comprising skeletal and smooth muscles, is responsible for movement, strength, and overall bodily function. Increasing muscle mass is not only about aesthetics but also supports metabolism. Muscle is metabolically active tissue; the more muscle you have, the more calories you burn, even at rest, aiding in maintaining shape and reducing fat. Additionally, muscles boost strength, protect joints, and reduce the risk of injury.

Reducing fat and gaining muscle improves glucose metabolism, helping to control blood sugar and reduce the risk of type 2 diabetes. Individuals aiming for weight loss can implement several measures to increase muscle mass.

Prioritize protein

Protein is the building block of muscle. Adults should aim for 1,6-2,2 g of protein per kg of body weight daily. Distribute protein intake across 4-5 meals throughout the day to maximize muscle development.

Beneficial lean protein sources for those losing weight include: lean meats (chicken, fish, beef), eggs, dairy products (Greek yogurt, cottage cheese), and plant-based foods (lentils, tofu, chickpeas).

Protein from beans supports muscle gain. Photo: Bui Thuy

Protein from beans supports muscle gain. Photo: Bui Thuy

Appropriate training

One of the initial steps to gaining muscle while losing weight is to gradually increase training intensity. This stimulates the body to regenerate and develop new muscle fibers, resulting in larger and firmer muscles.

Key exercises that help develop muscles include: squats to strengthen the lower body, deadlifts which engage multiple muscle groups, bench presses to build chest and triceps strength, and pull-ups to develop back and biceps muscles.

For a training plan: Train 3-5 times per week, focusing on compound exercises. After two weeks, increase to 6-12 repetitions per set, using weights appropriate for your ability. Increase weight or repetitions every few weeks to achieve steady progress and muscle gain. Incorporate active recovery exercises like stretching and foam rolling to prevent joint stiffness and injuries.

Prioritize recovery and adequate sleep

Muscle growth occurs outside the gym, during rest and recovery. During deep sleep, the body releases growth hormones, which play a crucial role in muscle repair. To enhance muscle strength, adults should aim for 7-9 hours of sleep each night.

Consider supplementing with nutrients like whey protein to meet daily protein requirements. However, consult a doctor for advice on appropriate dosage and usage.

Anh Chi (According to Healthshots)