13 Ways To Lose Fat And Build Muscle At The Same Time
You have been told many times to focus on one thing. Drying and building muscles at once is impossible. Refute this in practice!
13 ways to build a beautiful body
Council number 1. Use heavy weights when burning fat
One of perhaps the most serious mistakes many in the gym, especially beginners, make: being too light with a lot of repetitions during drying.
By using light weight, you are literally telling your muscles to shrink. If you don’t give your muscles a reason to grow and get stronger or stay the same, they will atrophy and start to burn.
Continue to use your normal weight and, of course, always follow the correct exercise technique. Large weights build larger muscles and burn more fat along the way.
Council number 2. Get rid of “air” exercises
Many people who lose weight add to their workout so-called “cut” exercises with TRX, machines and so on to get more reps. Of course, you will get a pump, but not more.
Do not add these pseudo-assistive exercises to your workout. Use heavy, basic movements that will burn fat faster than all these time eaters.
Leave your training tapes to someone else.
Council number 3. Eat more healthy fats
If you are following a low-carb, high-carb diet, you are likely to eliminate processed foods and anything with a lot of sugar. And that’s great.
But often athletes cut their fat intake as well, which is bad. Fat not only supports the synthesis and proper functioning of vital hormones, but also provides the body with massive amounts of energy when you cut back on carbohydrates.
Use healthy fats. Their best sources are avocado, olive oil salad dressings, and egg.
Council number 4. Drink water, improve protein synthesis.
Yes, good old school advice: It’s important to drink the right amount of water. Hydration is one of the most important aspects of a fat burning diet and overall well-being. Without proper hydration, many processes in the body slow down and some do not work at all.
Water is important for removing toxins from the body, saturating muscle cells, proper protein synthesis, feeling full – to name just a few! Drink 2 to 3 liters of water per day.
Council number 5. Cheat to speed up your metabolism.
Deceive the body: consume more calories on certain days. This is very effective for several reasons. First, it will help speed up a slow metabolism, which is caused by fewer calories. Second: it will keep you in good psychological shape. Add 1 or 2 good old cheat meals to your meal per day. More will negate all your fat burning efforts.
Council number 6. Use basic exercises.
Performing complex (multi-joint) movements is the fastest and most effective way to build muscle, increase strength and burn fat. Large, complex movements such as deadlifts, lunges, bench presses, pulls and pull-ups use a huge amount of muscle and develop muscle tissue better. And this acts as a fat burning factor. Also, keep doing your reps at the lower end of your endurance, this will preserve your muscles while you dry.
Council number 7. Add HICT (high intensity cardio training) for better calorie burning.
Sure, steady cardio is great for strengthening your heart and exercising your lungs, but your goals are different: to burn fat and preserve muscle. If so, HIIT is a great tool for those looking to burn calories after exercise.
HICT is done without warming up, anywhere. A workout lasts 4-30 minutes, according to the principle of an interval protocol: alternating short periods of high intensity with longer periods of low intensity. These two levels are repeated in several circles.
Council number 8. Don’t be afraid to lose muscle.
There is a long-standing belief that if you lose weight, you also lose muscle and strength. This is a common misconception and it is very difficult to convince people otherwise. However, there is some truth in this.
When you are on a calorie-reduced diet, you lose some water due to a decrease in carbohydrates.
Since carbohydrates “attract” water, their reduction inevitably leads to a loss of water in muscle cells. You are losing some strength and mass. But do not be upset, after a few days the body will restore balance, and the strength will return again.
Council number 9. Get some rest when you need it, but stay on schedule!
Yes, dieting can get complicated and completely unsettling. Combined with hard training, this can often drain you. If you did not shirk, honestly did everything according to plan, then you deserve a day of recovery, with a cheat meal that will restore the lost resources. Be honest with yourself and make the right choice!
Council number 10. Cheat with rest periods.
Another instant way to boost weight loss is to experiment with rest periods between sets and exercise groups. Do you have a rest schedule? Do you stick to it? Adjusting rest periods can reduce or increase efficiency.
If you do the entire workout without rest, then it will turn into intense and exhausting, completely depleting you. Therefore, be sure to follow the rest regimes – you will be surprised.
Council number 11. Tailor your diet and exercise routine
Adjusting nutrition and exercise plans is necessary sooner or later. You should not let everything go by itself, it is better to change some aspects.
There are two things to keep in mind. First, give any plan time. Usually three to four weeks are enough to assess the effectiveness. Second, change one aspect at a time. Choosing too many variations will leave you unable to figure out which ones actually work.
Council number 12. Record and track your progress.
There is nothing more valuable than visualizing achievements. Everything has a plan, and you must have one too if you want amazing results. This is valuable body feedback: track changes, write down a general plan of action, and compare with actual progress.
Council number 13. Give yourself unlimited time.
Patience is your strength and your dignity. Without it, the previous 12 tips are useless. Have patience on your way to a sculpted but muscular body. Realize that you have a long term plan of action. Every day you are one step closer to your goal. Do not hesitate for a second that you can deceive nature and get the result in 7 days, in a month, and so on. Follow the rules, be disciplined and train to the limit!