5 Crucial Steps Healthcare Workers Can Take to Build Muscle While Dropping Body Fat
Bryan, Who lost 70 pounds with us and packed muscle onto his frame
As a healthcare professional, you’re no stranger to the importance of staying healthy.
However, with your demanding schedules and high-pressure environments, finding time for yourself—let alone hitting fitness goals—can be challenging.
But, the good news is, even with limited time, you can build muscle while shedding body fat by implementing some strategic habits.
Here are five crucial things you can do to reach those goals effectively:
1. Prioritize Protein for Recovery and Muscle Growth
You likely already know that protein plays a critical role in muscle repair and growth. But are you eating enough? To build muscle while losing fat, you need to ensure you’re getting enough high-quality protein daily to support both muscle retention and fat loss.
Aim for about 1.0 to 1.2 grams of protein per pound of body weight. Lean sources such as chicken breast, fish, tofu, and Greek yogurt can fit easily into your busy schedule. Prepping protein-packed snacks or meals ahead of time is key. If you're short on time, consider a good-quality protein powder that you can quickly blend into shakes.
2. Incorporate Resistance Training
Cardio is great for heart health and burning calories, but resistance training is the backbone of building muscle.
For healthcare workers with tight schedules, full-body workouts 3-4 times a week can maximize your results in minimal time.
You’re already walking around a ton! Most Healthcare workers think, “Well, I have 30 minutes; let me do the hardest cardio I can think of…” All that does is make you hungry, doesn’t build muscle, and doesn’t help your metabolism.
Focus on compound movements like squats, deadlifts, bench presses, and pull-ups, as these exercises engage multiple muscle groups and offer a high return on investment. If you only have 30 minutes, prioritize these big lifts over isolated exercises. As a bonus, resistance training boosts your metabolism, which can help in fat loss even outside the gym.
3. Master Time-Efficient Workouts
Your busy schedule demands efficiency. Drop Sets & supersets are your best friends.
A superset is when you combine two exercises in a circuit-based fashion. This is best done with opposing muscle groups like biceps and triceps. It saves you plenty of time, but you only perform two exercises at a time. If you turn this into a HIIT cardio session, it will be harder to build muscle.
A drop set is when you perform a set, immediately drop the weight by 50%, and perform the exercise until failure. This will push the muscle to failure in a shorter time frame. It should only be done with movements that don’t require a lot of stability.
For example, you probably shouldn’t do this with deadlifts. But Bicep curls, sure!
4. Optimize Your Sleep
I KNOW, I KNOW, THIS IS EASIER SAID THAN DONE, BUT HEAR ME OUT!
Healthcare professionals often face irregular sleep patterns due to long shifts or overnight work. However, sleep is essential for muscle recovery and fat loss. Without adequate rest, your body’s ability to repair muscle tissue and regulate hormones like cortisol (which can contribute to fat gain) is compromised.
You tell your patients to rest and recover, right? Why do you think you’re any different?
Strive for at least 6-7 hours of quality sleep a night. If your work schedule is unpredictable, try power naps or meditation techniques to help you recharge. You can also use strategic napping when you have time off to compensate for lost sleep.
5. Dial In Your Nutrition Beyond Protein
In addition to protein, balancing your macronutrients (carbs and fats) is essential. Carbohydrates are important for fueling your workouts, while healthy fats support hormone production, including testosterone, which plays a crucial role in muscle building.
Opt for complex carbs like sweet potatoes, oats, and quinoa to provide sustained energy. Don't shy away from healthy fats from sources like avocados, olive oil, and nuts. These fats can help you stay full longer, making it easier to stick to a fat-loss plan without feeling deprived.
Tracking macros is ultimately what gets you to the next level. I argue that It is the most effective nutrition strategy because it doesn’t involve cutting things out of your diet.
It’s similar to balancing your budget. You’re acquiring data to make informed decisions. Imagine trying to help a patient without having their stats… I’m glad you understand!
Remember, just like you take care of your patients, you also need to prioritize your own health and well-being.
