Ok GYM TALK:
If you want to change your body and grow muscle then you need to include weight training in your training at least 3x week. 1-2 is kind of maintenance of what you already have. 3-4 is ideal. More than that is already breaking the body and muscles too much and you won’t make the maximum gains available .
When you go to gym- think of it as breaking tiny holes into your muscles as you train and then when you eat and sleep and rest these holes get filled up and more muscle grows on it.
If you keep breaking and not enough rest, sleep or food then your muscles can’t really grow- you’re just breaking all the time and wondering where are your gains?😂
Now let’s say that you you’re on a calorie deficit and you eat less than your body uses. And you do weight training. Then if your protein levels are good and your training is good, you’ll burn more fat than muscle- but you could still burn muscle too.. That’s why we want to make sure your protein level are good:)
If you are on a calories surplus- eating more than your body uses- and doing effective weight training then you will put on muscle and fat. How much fat depends on how much fat you are already carrying? If not much then most of the food you eat will go straight to muscle. If you carry more body fat then the extra energy will go both to fat cells and muscle cells. That is why when I work with my clients we always focus on losing the body fat first. So that if we do go to the building phase- the extra energy will go straight to the muscle as there are not many fat cells for it to go to. Depending on your training too- if the training is constantly breaking the muscles and is progressive- then there is a bigger chance for muscle building via extra energy going there:)
When it comes to cardio I would suggest 1-3x week depending on the goal and intensity. Also some people’s bodies react to cardio very well and burn body fat effectively. But also keep in mind that for long term fat loss and muscle building results you want to do weight training! For health too! If you only do cardio, it can be draining on the joints and you need some strengthening exercises to keep your joints strong! Balance is the key!