How to Lose Fat and Gain Muscle at the Same Time

To lose fat and gain muscle mass at the same time, it is necessary to practice physical activity daily and have a balanced diet, with increase in the amount of protein and good fats.

How to Lose Fat and Gain Muscle at the Same Time

The exercise physical should be specially focused on strength exercises, such as bodybuilding and crossfit, which will stimulate muscle mass gain. On the other hand, add about 30 minutes of aerobic exercise such as light hiking and cycling, helps stimulate fat loss without affecting muscle mass.

How should be the diet

To gain muscle mass, the diet should have protein rich foods at every meal, including snacks. These foods include meats, fish, chicken, eggs, and cheeses, which can be added into sandwiches, tapiocas and omelets to increase the value of protein for the meal.

Another important point is to include good fats in the diet, which can be found in foods such as nuts, peanuts, tuna, sardines, salmon, chia, flaxseed, avocado and coconut. These foods help reduce inflammation in the body and provide nutrients necessary for hypertrophy.

In addition, one should prefer the consumption of whole foods, such as bread, rice, pasta and wholemeal biscuits, making meals that combine carbs and protein or fats, such as bread with cheese or tapioca with eggs.

As should be physical activity

To gain muscle mass, the ideal is to do strength exercises, such as bodybuilding and crossfit, as these activities force the muscle to pick up more weight, which is the main stimulus to make it grow. It is important to remember that the training should stimulate more the capacity of the muscle, with progressive increase of the load and the accompaniment of a professional physical educator.

In addition to the strength training, it is also interesting to add an aerobic workout of low intensity, such as walking, dancing, biking or skateboarding, which stimulate the burning of fat while preserving the muscle mass achievement in strength training.

Reduce fat and increase muscle it is important to have a body strong and healthy, therefore, it is necessary to do physical exercise adequate and have a power adapted.

Adequate intake of water

Drink at least 2.5 liters of water is important to increase the stimulus to gain muscle mass and to combat fluid retention, helping the ny the body.

The larger the person, the more water she should drink, and a good strategy to measure if the consumption of water is adequate is to observe the color of urine, which should be clarinha, almost transparent, and without smell.

The menu of the diet to gain mass and lose fat

The following table provides an example of a menu of 3 days to hypertrophy at the same time that dry the fat.

In addition to having attention with carbohydrates, proteins and fats, it is also important to increase your consumption of fruits and vegetables, because the vegetables give the essential vitamins and minerals to permit proper functioning of the body and promote hypertrophy.

Gallery

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