In order to lose weight in your upper hips, you'll have to utilize a combination of healthy diet, caloric restriction, high intensity interval training, and hip-dominant exercises.
Now for your exercise program: In conjunction with a strength training program, you need to be incorporating a high intensity cardiovascular workout. DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only.
Get it right now and join over 160,000 others to receive more free resources and occasional updates! A study published in the American Journal of Clinical Nutrition examined the effects of a very high protein diet on muscle gain at the same time as weight loss. Both of the groups consumed 40 percent less calories than their calculated daily requirement to maintain. One group was fed a very high protein diet (236 grams, close to 1000 calories a day just from protein!).
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Because decreasing your belly fat means eating and exercising the way you’d need to for decreasing total body fat, the rest of your body is going to respond, too. To maintain your current weight while losing body fat, you’d need to gain muscle at the same time. Pingback: I have a lot of muscle tone throughout my body, but a bit of fat still in my stomach area. Rich Zwolinski is an NASM certified personal trainer  and  a former NCAA DI Volleyball Coach.
One question is brought up at least 10 times a day on different fitness boards I read, “Can I gain muscle and lose fat at the same time?” Another version I see all the time is “Can I get stronger while cutting weight?” Some will say “absolutely” while others will scream bloody murder at the very idea.
The internet makes the body seem capable of building muscle from the fat that is being burned. Given the resounding “no” that came from above, there are several cases where the answer is a resounding “yes.” In order to figure out how possible it is, and if is it worth the extreme effort, there are several questions that I consider. There are many reasons these types of trainees are more likely to experience success, primarily it is the greater potential to build muscle. If you fall into one of the magical categories, the answer is yes, it is possible and worth trying.
This doesn’t mean splurge or starve, but eat slightly more or less based on the training style that day. The “it’s possible” to lose fat and gain muscle at the same time verdict relies upon the right combination of circumstances, nutrition, and training protocols. Pasiakos SM, Vislocky LM, Carbone JW, Altieri N, Konopelski K, Freake HC, Anderson JM, Ferrando AA, Wolfe RR, Rodriguez NR. Get personalized workouts, tailored nutrition plans, and professional support to help you achieve your goals.

You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Forty healthy young men were divided into 2 groups and supervised for a month of extensive calorie restriction and exercise. Both groups exercised intensively 6 days a week, including weight training and high-intensity interval training. Please realize how difficult it is to maintain this type of diet regime for an extended period of time.
This was a very short study and it did not examine long term effects of such high protein consumption. The idea that only cells in one small region will burn fat or increase metabolism in response to what you eat (for your whole body) doesn’t make sense.
Some people’s stomach area responds to such a diet more readily than others’ stomach area might. If losing fat elsewhere or gaining lean mass aren’t acceptable to you, then get comfortable in your current skin.
Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC. Some basic science tells us that our body needs a caloric deficit in order to lose weight and a caloric surplus in order to build muscle. Human Physiology tells us that when we eat below maintenance levels, our body does not focus on making muscle [1].
Each question and answer gives me an idea of the likelihood of success when trying to do accomplish two goals at the same time. In contrast, more experienced trainees, trainees that are still in a trained state, people with lower body fat or weight, and older people have several factors against them.
One study found that a group of overweight novices lost 16+ pounds of fat and gained nearly 10 pounds of muscle during a 14-week training program [3].
Without the use of pharmaceutical assistance, it is tremendously hard to do both at the same time. Train low rep, high intensity two days per week.  Train high intensity one day per week and long steady state one day per week. The truth is that while possible under certain circumstances, it is not ideal or possible for most to easily achieve losing fat while gaining muscle and your time may be best spent tackling one goal at a time. The body doesn’t know how to build muscle quickly, especially when it is in an energy deficit as a result of calorie reduction. All marks, brands and names belong to the respective companies and manufacturers and are used solely to identify the companies and products. As a woman, you may need to give up a little curve elsewhere in the pursuit of losing belly fat. Unless you have experience weaving through the magic of fitness advertising, you’d wholly believe that everybody can gain muscle and lose fat at the exact same time or that nobody can do it.

In an ideal world, your body could use the stored fat as the energy source for building and maintaining muscle. The body will find energy, which can come from the fat we burn or the food we eat to maintain functions, but it does not make muscle from it. In my experience, if the elements are leading away from success, I would look for alternate routes. At this point and in most cases it is the wiser choice to attack one goal and then the other. If you are one of the few predictable cases where it is more likely and worth the time investment, I support pursuing fat loss while gaining muscle, however, for the many others where it is less than ideal, I urge you to consider all of the variables and options before making a decision. There are no simple solutions in fitness because everybody’s body reacts differently, but the more you know, the better your chances of finding success in obtaining your goals.
Along with many other trainers, my preferred pattern is to lose fat in the first phase and then gain muscle in the second phase. It is a choice you must make regarding the amount of effort and the time it will take to find what works best for you before finding success. John Berardi, the body uses the energy from the days before for repair and growth and not the new nutrients with the exception of long duration exercise [2]. Despite the fact that the third group started out with an average body fat of just 12%, the men gained 7 pounds of muscle while losing almost 6 pounds of fat [4].  Finally, a study of trained then detrained and retrained individuals also showed promise that it is possible to lose fat and build muscle due to muscle memory [5]. From here, you have a starting point to continue educating yourself about your options or you can choose to reach out to a coach to help you accomplish your goals. Seems like I just gave some solid reasons why it isn’t possible, but there are a few times when it is possible. By losing the fat first through maintaining a high protein, caloric deficit and utilizing proper training, you will be able to spare a lot of your current muscle.
No, it doesn’t, and as I have said many times, what works for one person may not work for any other person. Following the fat loss, it will be possible to gradually increase caloric intake to maintenance levels and above to allow for the growth of muscle tissue while minimizing fat gain.
While this process may seemingly take longer, it is more reliable and better than spinning your wheels making no progress. This two-phase method will allow for much more control and the ability to manipulate and adjust if things aren’t going as planned.

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