How to Lose Fat and Build Muscle with Diet and Strength Training

If you’re starting a diet with the goal of achieving your ideal physique, it’s crucial to combine calorie reduction with muscle training, rather than simply aiming to lose weight. Strength training tightens your body and becomes a powerful ally in creating a physique that is less prone to rebound. This article provides a thorough explanation of effective strength training methods for successful dieting and nutritional strategies to maximize their benefits.
We will introduce specific menu examples and meal plans that even beginners can feel comfortable starting with.
Read this article to succeed in your diet and strength training, and get the body you’ve always wanted!

When you think of dieting, you might first think of calorie restriction or cardio exercises. While these are certainly important, incorporating strength training allows you to achieve your goals more efficiently and healthily. Strength training is an essential element for what is known as “body recomposition,” which aims to reduce body fat while maintaining and increasing muscle mass, rather than just losing weight.
If your goal is not just to be thin, but to have a toned and functional body, strength training is indispensable.

Why Strength Training is Effective for Dieting

Strength training is effective for dieting for multiple reasons, not just the calories burned during the workout. Certainly, compound exercises like squats and deadlifts, which use large muscle groups, burn a significant number of calories in a short time. However, the true value of strength training lies in the changes it brings to your body afterward.
Firstly, there is the phenomenon known as Excess Post-exercise Oxygen Consumption (EPOC), commonly referred to as the “afterburn effect.” When muscles are damaged by strength training, the body expends significant energy over several hours, sometimes even more than 24 hours, to repair the muscle fibers and make them slightly stronger than before.
This means your metabolic rate remains elevated even after you’ve finished your workout, enhancing the efficiency of your diet.
Furthermore, strength training promotes the secretion of hormones like growth hormone and testosterone.
These hormones not only aid in muscle synthesis but also help promote the breakdown of body fat. Growth hormone, in particular, is secreted easily during sleep and fasting and, when combined with strength training, helps burn body fat more effectively.
Additionally, strength training is known to improve insulin sensitivity.
Insulin is a hormone that regulates blood sugar levels. Higher insulin sensitivity means that carbohydrates are efficiently taken up by muscles and the liver, making it less likely for them to be stored as fat.
This also helps with blood sugar control and is an important factor in maintaining a healthy body composition.

Benefits of Maintaining and Increasing Muscle Mass

One of the things to avoid most during a diet is muscle loss. If you only severely restrict calories, your body may break down muscle for energy to compensate for the lack of calories. When muscle mass decreases, your basal metabolic rate (the energy your body uses at rest to maintain vital functions) decreases, making you more susceptible to regaining weight (rebound).
By incorporating strength training, you can suppress muscle breakdown caused by calorie restriction and potentially maintain or even increase muscle mass.
As muscle mass increases, your basal metabolic rate improves, meaning you burn more calories daily, making it harder to gain weight – in other words, you build a body that is less prone to rebound.
A body with a higher basal metabolic rate is less likely to gain weight even if you eat the same amount.
This is one of the most crucial factors in preventing rebound after dieting. Restricting calories severely to lose weight temporarily can lead to muscle loss and a lowered basal metabolic rate, making it easy to regain weight as soon as you return to your normal eating habits. Incorporating strength training into your diet significantly reduces this risk and allows you to maintain a healthy weight and physique in the long term.
Furthermore, increased muscle mass brings significant visual changes. Muscle is denser than fat, so a person with more muscle looks leaner at the same weight. Strength training helps sculpt your body’s lines, giving you a healthy and attractive physique.
For example, developing back muscles can make your waist look smaller, and leg muscles can lead to improved glute shape. Being able to aesthetically shape your body, not just become thin, is a major benefit of strength training. Increased muscle mass also makes everyday movements easier and reduces the risk of injury, providing functional benefits.

Nutritional Strategy for Successful Dieting

For a diet combined with strength training to be successful and bring you efficiently closer to your ideal body, your nutritional strategy is as important as, if not more important than, your training. It’s often said that “bodies are made in the kitchen,” highlighting the fundamental role of nutrition in body recomposition.
By developing an appropriate nutritional strategy, you can properly nourish the muscles stimulated by training, promote recovery and growth, and efficiently burn body fat simultaneously.

Calculating Calorie Intake and Expenditure

The basic principle of dieting is to create a “calorie deficit,” where calorie intake is less than calorie expenditure. However, when combining this with strength training, it’s crucial to set the appropriate size of this calorie deficit.

Setting Calories Based on Diet Goals

First, you need to understand your daily calorie expenditure. Calorie expenditure includes your Basal Metabolic Rate (BMR, the minimum energy needed to sustain life), Activity Energy Expenditure (AEE, calories burned through daily activities and exercise), and the Thermic Effect of Food (TEF, calories burned through digestion and absorption). The sum of these is your Total Daily Energy Expenditure (TDEE). Many online TDEE calculators are available; you can use one by entering your age, sex, weight, height, and activity level.
For successful dieting, set your calorie intake by subtracting calories from your TDEE based on your goals. However, drastic calorie restriction increases the risk of muscle loss. To lose body fat while preserving muscle, a mild calorie deficit of around 200-500 kcal below your TDEE is ideal.
For instance, if your TDEE is 2500 kcal, aim for an intake of 2000-2300 kcal. This level of deficit allows for a gradual fat loss of about 0.2-0.5 kg per week (1 kg of body fat is roughly equivalent to 7200 kcal). This pace is ideal for losing body fat healthily while maintaining muscle.
If you find yourself losing weight too quickly (e.g., more than 1 kg per week), your calorie setting might be too low. In that case, slightly increase your calorie intake and observe. Conversely, if your weight doesn’t decrease at all or even increases, your TDEE calculation might be incorrect, or your actual food intake is higher than calculated.
Review your food diary, or slightly lower your calorie goal as needed.

Understanding Macronutrient Balance (PFC) to Preserve Muscle

Besides total calorie intake, the balance of macronutrients – Protein, Fat, and Carbohydrate (PFC) – is crucial for preserving/increasing muscle and efficiently burning body fat. Especially during dieting, prioritizing protein intake is important.

Protein Intake Goals and Importance

Protein is the primary building material for all body tissues, including muscles, organs, skin, and hair. It’s essential for repairing muscle fibers damaged by strength training and building them stronger and thicker. When doing strength training during a diet, consuming more protein than generally recommended is advised. A good target is around 1.6g to 2.2g per kilogram of body weight.
For example, a person weighing 70 kg would aim to consume 112g to 154g of protein per day. Consistently getting this amount through your daily meals is key to maintaining and increasing muscle. It’s generally better to consume protein throughout the day via meals and snacks rather than consuming a large amount at once, as this improves absorption. Using fast-digesting whey protein or slow-digesting casein protein can also be effective strategies.

Roles of Fats and Carbohydrates

PFC balance involves not just protein but also fats and carbohydrates.
Fats serve as an energy source, aid in the absorption of fat-soluble vitamins, are involved in hormone production (including hormones related to muscle synthesis like testosterone), and play many other vital roles. While excessive fat intake directly leads to body fat gain, severely restricting fats can disrupt hormone balance and negatively impact bodily functions. Aim for about 20% to 30% of your total calorie intake from fats, focusing on “healthy fats,” which are beneficial for the body, such as those found in nuts and fish oil, and consuming saturated fats (like animal fat) in moderation.
Carbohydrates are the primary source of energy for movement, and they are essential for high-intensity exercises like strength training, which relies heavily on glycogen (stored carbohydrates) in muscles and the liver. Insufficient carbohydrate intake can lead to a lack of energy and difficulty maintaining focus during workouts. Proper carbohydrate intake also prevents protein from being used for energy (protein-sparing effect), allowing it to be efficiently used for muscle building. A basic approach is to consume carbohydrates for the remaining calories after allocating for protein and fat. They will likely make up 40% to 50% of your total calorie intake.
However, the type of carbohydrate is important. Instead of simple carbohydrates that cause rapid blood sugar spikes (sugar, white bread, etc.), which are easily stored as body fat, opt for complex carbohydrates (brown rice, whole wheat, sweet potatoes, legumes, etc.) that cause a slower increase in blood sugar. This provides a sustained energy supply and helps control fat storage. Considering carbohydrate intake before and after training is also beneficial.

Nutrient	Role in Dieting & Strength Training	Daily Intake Guideline	Example Foods Recommended	Example Foods to Limit
Protein	Muscle synthesis/repair, satiety, boosts basal metabolism	1.6-2.2g per kg body weight	Chicken breast, fish, eggs, tofu, Greek yogurt, protein	Processed meats (sausages, bacon), fried batter
Fat	Hormone production, vitamin absorption, energy source	20-30% of total calories	Fish oil, olive oil, nuts, avocado	Fried foods, snacks, processed foods, fatty meat cuts, butter, margarine
Carbohydrate	Energy source, muscle breakdown prevention	Remaining calories after P & F allocation	Brown rice, oatmeal, sweet potatoes, whole wheat bread, legumes	White rice, white bread, sugar, sugary drinks, sweets

Use this table as a reference to help you plan meals that consider your PFC balance.

Recommended Muscle-Building Foods

Knowing specific foods that help maintain and increase muscle is very useful for planning your daily meals. Here, we introduce some recommended foods that align with the PFC balance.

High-Protein Foods

Foods rich in protein, the building blocks of muscle.

• Poultry (Chicken Breast, Tenderloin): Low in fat, rich in quality protein. Versatile in cooking methods like sautéing, boiling, or steaming.
• Lean Beef & Pork Tenderloin: Rich in iron and B vitamins, aiding energy metabolism. Choose lean cuts.
• Fish (Mackerel, Sardines, Salmon, Tuna, etc.): High in protein and beneficial Omega-3 fatty acids for brain and heart health. Canned fish is convenient.
• Eggs: Considered a complete food due to good nutrient balance. Egg whites are nearly pure protein.
• Dairy (Greek Yogurt, Cottage Cheese): Contains casein protein, which is slow-digesting and helps with satiety. Opt for plain versions.
• Soy Products (Tofu, Natto, Edamame): Plant-based protein. Rich in fiber, promoting gut health.

Foods Containing Healthy Fats

Fats that support health and aid absorption of fat-soluble vitamins.

• Fish Oil (Mackerel, Sardines, Salmon): Rich in Omega-3 fatty acids (DHA/EPA). Known for anti-inflammatory effects and improving blood circulation.
• Olive Oil: Primarily contains oleic acid, a monounsaturated fat. Best used raw on salads.
• Flaxseed Oil, Perilla Oil: Rich in Omega-3 fatty acid (alpha-linolenic acid). Sensitive to heat, best consumed raw.
• Nuts (Almonds, Walnuts, etc.): Provide healthy fats, fiber, vitamins, and minerals. A small amount gives satiety, but high in calories, so consume in moderation.
• Avocado: Rich in vitamins, minerals, fiber, and oleic acid.

Choosing Complex Carbohydrates

Foods that provide sustained energy and help regulate blood sugar.

• Grains (Brown Rice, Barley, Mixed Grains): More vitamins, minerals, and fiber than white rice, with a lower glycemic index (GI).
• Oatmeal: Rich in fiber, promotes satiety. Good for breakfast.
• Whole Wheat Bread/Pasta: Higher nutritional value and lower GI than white versions.
• Sweet Potatoes: Slowly raise blood sugar, rich in fiber, Vitamin C, potassium, etc.
• Legumes (Lentils, Chickpeas, etc.): Good balance of protein and carbs, high in fiber.

By combining these foods colorfully, you can create delicious and nutritious meals that are sustainable.

Meal Timing and Frequency

When you eat is also an important factor for reducing body fat and maximizing muscle growth. Consuming your daily calorie intake across several meals helps maintain a steady supply of amino acids in the blood, increasing opportunities for muscle synthesis and preventing muscle breakdown due to prolonged fasting.

Pre- and Post-Workout Nutrition

Before training: To ensure energy for your workout, it’s ideal to eat a light meal focused on easily digestible carbohydrates 1-2 hours beforehand. This helps maintain performance and focus during training and prevents fatigue or weakness from lack of energy. Examples: 1 banana, 1 rice ball, or an easily digestible sports drink.
After training: To promote the repair and growth of muscles damaged during training, it’s recommended to consume protein and carbohydrates together as soon as possible after training (within 30 minutes to 1 hour was a common guideline). Consuming carbohydrates simultaneously is thought to stimulate insulin secretion, helping amino acids reach muscle cells more efficiently. Although recent studies suggest the exact timing within a few hours might not be critically important, making post-workout nutrition a habit is beneficial for speeding up recovery and supporting muscle growth. Examples: Whey protein with juice, chicken breast with rice, or milk and a small cake.

Utilizing Snacks

If it’s difficult to meet your daily protein goal with three main meals or if you have long gaps between meals, strategically incorporate snacks. When snacking, choose options primarily rich in protein that don’t significantly exceed your total daily calorie intake.
For example, consuming slow-digesting proteins like casein protein or cottage cheese between breakfast and lunch, lunch and dinner, or before bed can help maintain blood amino acid levels for extended periods, supporting muscle synthesis and helping prevent muscle breakdown during the night. Recommended snacks include:

• Protein shakes
• Boiled eggs
• Greek yogurt
• Cottage cheese
• A small handful of nuts or seeds
• Fish sausage (check nutritional info)
• Dried sweet potato or banana (when carbs are needed, e.g., post-workout snack)

By effectively using snacks, you can keep your body consistently supplied with nutrients, promoting muscle synthesis. However, be mindful of snack portions to avoid exceeding your total calorie intake.

Effective Strength Training Plan

For a diet combined with strength training, what kind of training you do and how often is very important. It’s not just about lifting heavy weights, but stimulating the targeted muscles with correct form and progressively increasing the load that is key to getting results.

Beginner Strength Training Menu for Dieting

If you are new to strength training, start by working out the large muscle groups (legs, chest, back, shoulders, etc.). These muscles burn a significant amount of energy and efficiently help increase your metabolism. Also, training the muscles involved in fundamental body movements improves the quality of daily life.

Home Workouts

Training at home is appealing because you can start easily without special equipment or a dedicated space. Begin with basic exercises using your own body weight.

Exercise	Primary Target Muscles	How to do it / Key points	Sets	Reps (目安)
Squats	Thighs, Glutes, Core	Stand with feet shoulder-width apart, lower your hips back as if sitting in a chair. Go down until your thighs are parallel to the floor. Keep your back straight and make sure your knees don’t go too far past your toes.	3-4	10-15
Push-ups	Chest, Shoulders, Triceps, Core	Lie face down, place hands slightly wider than shoulder-width apart. Keep your body in a straight line and lower your chest towards the floor by bending your elbows. You can do them on your knees to reduce difficulty.	3-4	To failure
Lunges	Thighs, Glutes, Core	Step forward with one leg, bending both knees to about 90 degrees. Keep your front knee from going past your toes, and lower your back knee towards the floor. Keep your posture straight.	3-4 per leg	10-12
Plank	Core (Abs, Back)	Support your body on your elbows and toes while lying face down. Keep your body in a straight line from head to heels, engaging your core so your hips don’t drop. Don’t hold your breath.	3-4	Hold for 30-60 sec
Glute Bridge	Glutes, Hamstrings, Core	Lie on your back with knees bent. Lift your hips off the floor by squeezing your glutes, forming a straight line from shoulders to knees. Holding for a few seconds at the top is effective.	3-4	15-20
Back Extensions	Back (Erector Spinae)	Lie face down, interlock hands behind your hips or head, and slowly lift your upper body off the floor. Be careful not to hyperextend your lower back.	3-4	15-20

Combine these exercises and start by doing them 2-3 times per week. You can adjust the difficulty by gradually increasing the number of sets or reps, or by slowing down the movement (using a slower tempo). Focusing on proper form is crucial for injury prevention and maximizing effectiveness. Initially, don’t push too hard; focus on mastering the correct form.

Gym Workouts

If you have access to a gym, you can utilize various machines and free weights to stimulate muscles more effectively. For beginners, starting with machine training can help you learn proper form safely.

• Example Full-Body Machine Menu:
  • Leg Press (Lower body): 3 sets x 10-15 reps
  • Chest Press (Chest): 3 sets x 10-15 reps
  • Lat Pulldown (Back): 3 sets x 10-15 reps
  • Shoulder Press (Shoulders): 3 sets x 10-15 reps
  • Abdominal Crunch Machine (Abs): 3 sets x 15-20 reps
  • Leg Extension (Front of thighs): 2 sets x 15-20 reps
  • Leg Curl (Back of thighs): 2 sets x 15-20 reps

As you become more comfortable, challenge yourself with free weight exercises using dumbbells and barbells. Particularly the “BIG3” exercises – Squats, Deadlifts, and Bench Press – which involve multiple joints and large muscle groups simultaneously, are highly effective for both dieting and strength gain. Since mastering the correct form for these exercises is challenging, it is strongly recommended to seek guidance from a gym staff or trainer if possible.

Setting Training Frequency and Rest Days

Muscles don’t grow during the workout, but after it, during rest and with proper nutrition (this is called “supercompensation”). Adequate rest is essential for this supercompensation. Training the same muscle group consecutively before it has fully recovered can hinder muscle growth or increase the risk of injury.

For dieting purposes, 2-4 strength training sessions per week are effective. Beginners can start with 2-3 times a week, and increase frequency or volume per session as they get more accustomed. Depending on your frequency, choose between a full-body routine (working out the entire body in one session) or a split routine (working out different muscle groups on different days).

• Full-Body Routine (2-3 times/week): Work out all major muscle groups in one session. E.g., training on Monday and Thursday. Always include at least one rest day in between.
• Split Routine (3-4 times/week): Divide muscle groups to train on different days. E.g., Monday: Lower Body, Wednesday: Upper Body, Friday: Full Body. Or Monday: Push (Chest, Shoulders, Triceps), Tuesday: Pull (Back, Biceps), Thursday: Lower Body. Resting between training sessions is generally recommended, but you can train consecutively if you are targeting different muscle groups.

On rest days, it’s important to actively let your body recover. Aim for sufficient sleep and consume a balanced diet to maximize muscle recovery and growth. Incorporating active rest like light walking or stretching can also be beneficial.

Progressive Overload for Muscle Growth

Muscles have a tendency to adapt to the load placed upon them. Therefore, if you continue training with the same load, your muscles will get used to it, and further growth will plateau. To avoid this, you need to follow the principle of “Progressive Overload,” which means gradually increasing the demands placed on your muscles.

Increasing the load isn’t just about adding weight. You can adjust various factors to provide your muscles with new stimuli:

• Increase Weight: If you can complete the target number of reps with the current weight, try a slightly heavier weight next time.
• Increase Reps: Keep the weight the same, but try to do more repetitions.
• Increase Sets: Keep the exercise, reps, and weight the same, but add more sets.
• Decrease Rest Time: Shortening the rest time between sets can increase cardiovascular stimulus or muscle lactic acid accumulation.
• Change Tempo: Perform movements slowly or hold the position where the muscle is most contracted for a few seconds.
• Increase Range of Motion: Squat deeper, extend your arms further, etc., utilizing the full range of motion of the muscles.
• Improve Form: Refine your technique to better target the intended muscles.

For example, if you can comfortably squat 50kg for 10 reps x 3 sets, aim to try 52.5kg for 10 reps x 3 sets, or try doing 12 reps x 3 sets with 50kg. Consistently striving to increase the load little by little will ensure your muscles continue to grow and help you break through plateaus. However, increasing the load excessively can cause injuries, so do it cautiously while listening to your body.

7-Day Diet & Strength Training Meal Plan Example

Here is a specific 7-day meal and training plan example for beginners, based on the information discussed so far for combining diet and strength training. This plan is designed to ensure sufficient protein intake for muscle maintenance and growth while maintaining an appropriate calorie deficit. Please note that this is just an example and should be adjusted based on your individual weight, activity level, preferences, and dietary needs.

Day	Training	Breakfast Example	Lunch Example	Dinner Example	Snack (If Needed)
Monday	Strength Training (Full Body)	Oatmeal (50g), Whey Protein (30g), 1 Banana	Grilled Chicken Breast (150g), Brown Rice (150g), Mixed Salad	Grilled Salmon (150g), Steamed Vegetables, Tofu and Wakame Miso Soup	Post-Workout: Whey Protein (30g), Small Wagashi (Japanese Sweet)
Tuesday	Rest or Cardio	2 Boiled Eggs, 1 Slice Whole Wheat Toast, 1/4 Avocado	Canned Mackerel (in water) and Veggie Sandwich (2 slices whole wheat bread), Cherry Tomatoes	Pork Tenderloin Wrapped with Mushrooms (120g), Spinach Ohitashi, Sautéed Mushrooms	Greek Yogurt (Plain), Small handful of Nuts
Wednesday	Strength Training (Full Body)	Greek Yogurt (Plain), Berries, Protein (30g)	Grilled Lean Beef (e.g., Round, 120g) with Broccoli (sautéed in olive oil), Sweet Potato (150g)	Herb-Grilled Chicken Breast (150g), Lentil and Veggie Soup, Brown Rice (100g)	Post-Workout: BCAA or EAA Drink, Small amount of Dried Sweet Potato
Thursday	Rest or Cardio	Natto Rice (Brown rice 100g), 1 Egg, Vegetable Miso Soup	Chicken Slices and Colorful Vegetable Salad (with light dressing), Whole Wheat Crackers	Steamed Cod (White fish 150g), Hijiki Seaweed Salad, Tofu and Seaweed Salad	1 Boiled Egg, Low-sugar Protein Bar
Friday	Strength Training (Full Body)	Oatmeal (50g), Protein (30g), 1/2 Apple	Whole Wheat Pasta (80g dry) with Tuna (in water) and Vegetables	Stir-fried Chicken Breast and Bell Peppers (like Chinjao Rosu, 150g chicken breast), Mushroom Soup, Mixed Grain Rice (100g)	Post-Workout: Whey Protein (30g), 1 Banana
Saturday	Rest	Scrambled Eggs (2 eggs), Salad, 1 Slice Rye Bread	Ground Chicken and Vegetable Keema Curry (using spices, no roux), Brown Rice (150g)	Seafood (Shrimp, Squid, etc. 150g) and Colorful Vegetable Garlic Sauté, Wakame Soup	Small amount of Cottage Cheese, Fruit
Sunday	Rest	Protein Pancakes (using protein powder), Fruit, Yogurt	Tofu and Chicken Breast Patty (150g), Sautéed Mushrooms, Sweet Potato (100g)	Lean Beef Steak (150g), Grilled Vegetables (Broccoli, Paprika), Minestrone	Protein Drink, Handful of Nuts

(Note: Portion sizes are examples and should be adjusted to meet individual calorie and macro goals.)

7-Day Nutritional Balance Check

The plan above is structured to result in a daily calorie intake of approximately 1500-1800 kcal (varying based on individual activity levels, cooking methods, and exact portion sizes). This calorie range generally represents a mild calorie deficit for many adults, suitable for body fat reduction.
In terms of nutritional balance, the plan aims to ensure a protein intake of roughly 1.6g to 2.0g per kilogram of body weight by including protein sources in each meal and snack. This supports muscle synthesis and recovery.
Fats are kept at around 20-30% of total calorie intake, with an emphasis on healthy fats from fish, nuts, and olive oil.
Carbohydrates are adjusted to make up approximately 40-50% of the total calorie intake, with a focus on complex carbohydrates like brown rice, oatmeal, sweet potatoes, and whole wheat bread to manage blood sugar levels and provide sustained energy. Carbohydrate intake is strategically timed around workouts for energy.

Key Features of This Plan:

• High protein to support muscle maintenance and growth.
• Focus on complex carbohydrates for stable energy and blood sugar control.
• Appropriate intake of healthy fats.
• Nutrient intake (especially protein) spread across multiple meals daily.
• Strategic nutrient timing around workouts.

This plan is just an “example.” Feel free to customize the amounts, types of food, and cooking methods to fit your body, goals, allergies, and lifestyle. The important thing is to be mindful of your PFC balance, ensure adequate protein intake, keep your total calorie intake within your target range, and balance fats and carbohydrates appropriately.

30-Day Diet & Strength Training Consistency Challenge

Consistency is key to seeing results from diet and strength training. The first 30 days are particularly important for building new habits. Here are some tips and mindsets to help you succeed in this challenge.

• Set Clear and Specific Goals, and Break Them Down: Instead of vague goals like “lose weight,” set specific goals like “lose 2 kg in 30 days,” “reduce body fat by 1%,” or “be able to do 15 squats.” Break these down into action goals, such as “walk for 10 minutes every day,” “do strength training 3 times a week,” or “have protein for snacks.” This makes it easier to take action.
• Track Your Progress and “Visualize” It: Record your weight, body fat percentage, how you feel, what you ate, and your training details daily. Use a smartphone app, a notebook, or a spreadsheet – whichever method is easiest for you to stick with. Tracking helps you see how much effort you’re putting in and what is effective. It’s also useful for analyzing the reasons when your progress plateaus.
• Celebrate Small Wins: Don’t aim for huge changes immediately. Set small achievable goals and celebrate when you reach them. For example, “I stuck to my training schedule today,” or “I resisted having sweets.” Accumulating these small daily successes helps maintain long-term motivation.
• Document Changes with Photos: Don’t just rely on the scale. Track changes in your body shape and how your clothes fit. Taking photos of yourself in the same clothes at the same time each week can show you how much you’ve toned up, even if your weight hasn’t changed much, which is a great motivator when you feel discouraged.
• Be Flexible: Don’t beat yourself up if you can’t stick to the plan perfectly every day. There might be days with social events or when you don’t feel well. It’s important to have the flexibility to say, “I couldn’t do it today, but I’ll try again tomorrow” and move on, rather than aiming for perfection.
• Set Rewards: Set rewards for reaching milestones, such as completing the 30-day challenge or achieving a specific goal. If the reward involves food, be careful not to undo your efforts. Rewards like buying new workout gear or getting a massage are great alternatives to food.
• Find Support or Partners: If you find it hard to continue alone, announce your goals to friends or family or ask them to join you. Connecting with people who have similar goals through online communities or social media can also be helpful for exchanging information and encouragement, aiding motivation.
• Understand How to Overcome Plateaus: Dieting inevitably involves hitting “plateaus.” This can happen when your body enters an energy-saving mode or adapts to the current load. When your weight stops decreasing, don’t panic. Review your diet and training plan, frequency, etc. Taking a “refeed day” (strategically increasing calorie intake) or incorporating new training methods can be effective. View plateaus positively as a time when your body is preparing for the next phase.

The 30-day period is ideal for forming new habits and starting to feel changes in your body. Through this challenge, aim to make dieting and strength training a regular part of your daily life, like brushing your teeth.

Frequently Asked Questions About Diet & Strength Training

As you embark on a diet and strength training journey, you’re likely to have questions. Here, we answer some common ones in a clear and easy-to-understand way.

Can I build muscle while dieting?

This is a common question. The answer is, under certain conditions, it is possible to build muscle while dieting.

Especially for beginners who are new to strength training (experiencing “beginner gains”) or those with a relatively higher body fat percentage, it is highly possible to achieve “body recomposition” – reducing body fat while increasing muscle mass – with appropriate nutrition (especially sufficient protein intake) and strength training. A beginner’s body is very responsive to stimuli, making it easier to gain muscle.
However, for individuals with long-term training experience, significant muscle mass, and a low body fat percentage, gaining muscle while dieting is very difficult. Building muscle typically requires a calorie surplus (eating more calories than you burn). In this case, it’s more common to cycle between a “cutting phase” to lose fat and a “bulking phase” to build muscle.
If you are a beginner, there is a good chance you can build muscle even while dieting.

Can I build muscle with diet alone?

No, you cannot build muscle with diet alone. To build muscle, you need both the “stimulus” from resistance (strength training) that tells the muscle, “I need to be stronger,” and the “materials (nutrients)” to repair the damaged muscle fibers and make them stronger and thicker. Diet plays the crucial role of providing these materials, but it is the stimulus from strength training that flips the switch for muscle growth. How well you fuel your body determines the quality of growth, but training is the necessary trigger. Strength training and nutrition are like two wheels of a car; neither one alone is sufficient. Both must be done in balance to build muscle.

What is the right calorie intake for building muscle?

To build muscle efficiently, you need a “calorie surplus,” meaning you consume more energy than your body expends. However, an excessive calorie surplus will lead to gaining body fat along with muscle. To aim for “lean bulk,” maximizing muscle gain while minimizing fat gain, a common recommendation is to consume about 200-300 kcal above your maintenance calories (the calories needed to maintain your current weight and activity level).
For example, if your maintenance calories are 2000 kcal, aim for an intake of 2200-2300 kcal. This mild calorie surplus provides the necessary energy for muscle synthesis while helping to minimize unnecessary fat gain. However, this is just a guideline, and the optimal amount varies depending on individual metabolism and training volume. If you are gaining weight at a pace of about 0.2-0.5 kg per week, it suggests your energy intake is appropriate and you are in a state conducive to muscle growth. It’s important to adjust your calorie intake as needed, observing your weight changes.

Are there any recommended supplements?

Supplements are exactly what the name implies: aids to “supplement” nutrients that might be lacking in your daily diet. Supplements alone won’t cause dramatic muscle growth or weight loss. A balanced diet is the most important foundation. With that said, there are some supplements often used by those who strength train and are considered potentially beneficial.

• Protein Powders: The most common and valuable supplement. They provide a convenient way to get protein when it’s hard to consume enough through food alone. Whey protein is fast-digesting and good post-workout, while casein protein is slow-digesting and suitable for before bed or as a snack.
• BCAA (Branched-Chain Amino Acids) / EAA (Essential Amino Acids): These are thought to serve as energy sources for muscles and help prevent muscle breakdown during training. They are often taken during workouts or upon waking. EAAs contain all amino acids that the body cannot produce itself, offering a more comprehensive amino acid supply than BCAAs.
• Creatine: Many studies show that creatine can improve performance in short-duration, high-intensity activities (strength, power). It increases the storage of phosphocreatine, an energy source in muscles.
• Multivitamins & Minerals: Since it’s difficult to get all vitamins and minerals perfectly from food, these are sometimes used to support basic bodily functions and aid nutrient metabolism. Minerals like magnesium and zinc are particularly linked to muscle synthesis and hormone production.

The necessity of these supplements varies based on individual diet, training, and goals. Prioritizing a balanced diet is always the first step, and supplements should be considered only as “extras.” If you are considering using supplements, research their features and how to take them properly, and consult a doctor or registered dietitian if you have any concerns.

Conclusion: Achieve Your Ideal Body with Diet and Strength Training

Combining diet with strength training is one of the most effective ways to achieve a healthy, toned physique, not just lose weight. Strength training helps burn body fat efficiently and increases muscle mass, leading to a higher basal metabolic rate and a body that is less prone to rebound. And to translate the effort of strength training into maximum results, an appropriate nutritional strategy is essential.
By grasping the key points explained in this article – setting the right calorie intake for your goals, optimizing your PFC balance with a focus on protein, choosing muscle-building foods, and being mindful of meal timing – your body is certain to start changing for the better.
Beginning strength training and managing your diet might feel overwhelming at first, but don’t rush. Refer to the specific menu examples and the 7-day plan in this article and start with small, manageable steps. And take on the 30-day challenge to solidify diet and strength training as part of your daily routine. Tracking your progress, celebrating small wins, and finding support can help maintain your motivation.
The journey to your ideal body may not always be linear, but with the right knowledge, planning, and above all, consistency, you can definitely achieve your goals. We encourage you, the reader of this article today, to take a confident step towards your ideal body with diet and strength training!

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Disclaimer: This article is for general informational purposes only and does not address individual health conditions or medical needs. Please consult with a healthcare professional, registered dietitian, or certified trainer before starting any diet or exercise program. The information provided may not always be based on the latest scientific evidence. Use this information at your own discretion and risk.