Title: Can You Gain Muscle While Losing Weight? | Fitness | US News
Headings: Can You Gain Muscle While Losing Weight?
Can You Gain Muscle While Losing Weight?
You can, but you’ll have to follow these six science-backed strategies.
[See: The 10 Best Diets for Fast Weight Loss .]
1. Eat More Protein at Every Meal
2. Lose Weight Slowly
3. Strength Train at Least Three Times Per Week
[See: 7 Exercises That Trainers Wouldn't Be Caught Dead Doing .]
4. Keep Your Cardio Workouts Short and Sweet
5. Give Your Muscles a Break
[See: The 15 Best Weight-Loss Diets at a Glance .]
5. Be Patient
7 Exercises That Trainers Wouldn't Be Caught Dead Doing
7 Exercises That Trainers Wouldn't Be Caught Dead Doing

Content: Your goal? Lose no more than 1 to 2 pounds per week, according to White. While every person will need to cut calories and/or increase their activity levels slightly differently to lose weight at this rate, reducing caloric intake by 500 calories per day is a good place to start. 3. Strength Train at Least Three Times Per Week
"A lot of people who try to lose weight ramp up their cardiovascular activity. This can be beneficial but not if it replaces weight training," White says. Case in point: In one 2015 Harvard School of Public Health study of 10,500 adults, those who performed strength training gained less abdominal fat (while building more muscle) over a period of 12 years compared to those who spent the same amount of time dedicated to cardio. "We need to include at least two days of weight training a week to maintain existing muscle mass and three or more times a week to build muscle," White says. Focus on fitting in these workouts first and then you can start to think about adding the right cardio workouts to your routine.