How To Lose Weight And Build Muscle
We have to say from the beginning that you can lose weight and increase your muscle mass at the same time but it depends on many factors and it is not the same for everyone. It depends very much on how your body works, the physical exercise that you do so by many other factors.
Lose weight and build muscle
Now let’s see what’s the link between weight loss and muscle growth. Basically, specialists tell us that if we eat less and healthier, we will lose weight.The concept is logical, if you give your body less food, it will create a lower energy level in relation to the amount of food ingested, and burn fewer calories.
This process is called the creation of a calorie deficit and is an important factor in weight loss. But the problem is with the metabolism. If you have a very active metabolism and you eat less, you may fall on the street, especially if you eat foods that do not provide you with the necessary daily calories.
6 Tricks How To Lose Weight And Build Muscle
Do not be afraid to increase your protein consumption. Try to take 2.5 grams of protein daily for 1 kilogram of body weight daily. It may seem exaggerated, but it will help you a lot more over time.
A sufficient number of proteins that are equally distributed throughout the day prevents the metabolism of muscle tissue. When amino acids from the protein travel in abundance through the body, your body does not consider it necessary to use the muscles as a fuel.
Why would the body use muscles in this way? Because if you want to lose weight, you should be in a calorie deficit, that means you will consume energy from either fat or muscle, and your body sees fat as a vital source of energy, while muscles are exactly the opposite, energy consumers.
What does a “sufficient” protein number mean? Well, if you’re a healthy person and weigh 75 kilos, enough protein taken daily would be 190. It may sound like a lot, but transformed in calories means about 760 calories.
2.Train for muscle mass, not for weight loss
If your strategy is low weight circuit training, make yourself a favor and stop! That is if you want to lose weight and put muscle mass on.Replace everything you’ve heard so far about “weight loss exercises” with real fat burners: compound exercises.
These exercises allow you to work with the greatest weight while stimulating as much muscle fiber as possible, so these exercises should be the foundation of any training you have now.Focus on increasing weight using weights that allow you a maximum of 6-8 reps per set.
3. Cut from carbohydrates
You probably expect this advice, right? Yes, you have to cut off carbohydrates – not all, but you have to reduce them.Many of us have problems with carbohydrates due to all the delights available.
Do you know where many people go wrong?When it comes to fat.Many people believe that if they eat fat they will get fat. Even if on the one hand it is true, fat is completely misunderstood by others.
5. Consume a moderate amount of calories
If you want to go along the line between muscle building and fat burning, it’s imperative to keep your calories under control. You do not have to become drastic and to fast, and you do not have to eat as much of what’s healthy. Keep yourself balanced so you can consume enough calories to put your muscle mass while having a small deficit at the end of the day to lose weight.
6. Use cardio to burn fat, not calories
Do you know what I always see when I go to a gym?In a corner or maybe even in the center of the gym, there’s someone running on a treadmill. The strange part is that, even if I stay at the gym for about 1-2 hours, that person still runs and I do not think he is training for a marathon.
A mistake that 90% of all those who want to lose weight is to do cardio with the thought that the longer the less fat. Yes, the more you run the more calories you burn. But where do those calories come from? If you run for long periods of time, your body will no longer consume calories from the fat, but from muscle tissue.
An example of HIIT training would be the rope jumping. After a 2-3 minute warm-up up, start the first session which will last say 60 seconds. After you’ve returned – generally 1-2 minutes – repeat. The secret with this kind of training is not the time, but the dedication and the intensity you make with each session. You have to give everything you have if you want to get rid of those pounds and keep your muscle mass.
In conclusion, consume many proteins, reduce carbohydrates intake, train yourself with compound exercises and avoid the biggest mistake that those who want to lose weight usually do.