Burn fat and make muscle
People around the world are experimenting with countless dietary and exercise plans, but have discovered that they never get the results they are looking for. We want to have a muscular body or bulging muscles. In this article, you'll see fat burning and muscle building, but you'll need to push yourself to your full potential and be prepared to make some changes for it to work. Are you ready?
1-Diet
Choose a high protein diet. Right, you've heard it before, but there's a reason. Protein is made from amino acids, which are the building blocks of your muscles. Without them, your muscles will not fully develop. You should never eliminate anything in your diet, you should consume a lot of protein to force these fats and carbohydrates to be put aside.
To facilitate muscle development, 1 to 1.5 g of protein per 2.5 kg body weight is recommended. Good sources for this are soybeans, legumes, leafy vegetables, meat, eggs and plant milk. One of them should be a basic food for every meal.
Your body burns carbohydrates, fats and proteins in that order. So when you eat a bowl of cereal before your workout, your body burns the cereal. But when you eat that egg for breakfast, your body should go after the fat reserve. This information will make your exercises more effective.
Carry out your carbohydrate consumption in a cycle. Yok No carbohydrates ”is what we talk about: Yes, carbohydrates are what creates extra weight around the abdomen, but they serve their purpose. They are the main energy source of your body. If you completely eliminate carbohydrates in your diet, your metabolism will decrease (and if you are a man, your testosterone level will also decrease).
The simplest answer to avoid this problem is to make your carbohydrate consumption in the loop. This keeps your body in anticipation, your metabolism increases and most of the time your body focuses on fat reserves. This can be done in two ways.
Choose a low-carb diet for a few days, then consume a reasonable amount for a day or two and then switch to a high-calorie diet to complete the week.
Choose a low carb diet for a few weeks and then a high carb diet for a full week. This requires extra care!
Brown rice, wild rice, sweet potato, whole wheat bread, wheat pasta, vegetables and some fruits are good sources of carbohydrates.
Avocado, walnut, almond, olive oil, natural peanut butter, egg yolk and some sunflower seeds should be used in your diet. It should only be consumed sparingly.
While what you eat will not affect the calories you burn during exercise, it will affect what kind of calories your body burns. And we want to burn these fats, so these are your options:
If you exercise in the morning, exercise before breakfast. Your body will go directly to fat reserves.
If you exercise in the afternoon or in the evening, eat 2 to 3 hours in advance and eat it in simple carbohydrates.
Always exercise caution when exercising on an empty stomach. If you get dizzy, stop.
You can consume caffeine before exercise. Research has shown that those who consume caffeine burn more fat before a training session. Exaggeration is not recommended, but a cup of coffee can be drunk (as black as possible) or a pinch of black chocolate can be eaten
Reason: First, it stimulates the nervous system, accelerates metabolism and tells your body to start breaking down fat reserves. Second, it increases epinephrine levels (the source of this difficult adrenaline drip).
Always watch this. It may cause dizziness or nausea, especially if you only drink coffee before training.
Drinking water . This is good advice for everyone. Cleanses your face, helps your organs, keeps you energetic and helps you lose weight. Your muscles need to remain hydrated to continue. It is very important to drink water when you wake up, sleep and eat any snacks and food.
Take a bottle with you. Drink from time to time without paying attention. You will also feel better, which will cause you to lose weight without a real job.
2- Training
Do your exercises. Your body burns more fat on an empty stomach . So if you can exercise in the morning, do it. In addition, your metabolism will intensify for the rest of the day and you will generally feel more energetic.
But if you need to exercise at night (often you have to), do not fill yourself directly with food. If possible, wait 2 to 3 hours.
Once again: If you need to exercise on an empty stomach, you run the risk of dizziness and nausea.
Do weight training. You will not get these muscles only with cardiovascular exercises. You have to lift weights. Try working out all your muscle groups equally for a beautiful look.
One day, working on the chest, the next day feet, the next day shoulders, etc. Add small lifts to your chest exercises, such as biceps, pullups and push-ups. On your days working out your legs, you can add small exercises such as riding a stationary bike and playing basketball.
Do a cross-training. This means putting your body to the test: sitting on a machine doesn't do you a favor every day. It is necessary to develop your muscles both inside and outside and to work at every angle, speed and time.
Your muscles need time to heal. Do something that is a different part of your body or your ability. Avoid working in uniform.
Change your rest periods. Rest is like a gap between words. Without this, words can be useless. Double exercise. One day his dog goes for a walk.
Many people believe that the key to losing weight is high-intensity cascading training.
The weight of your training changes. If you want to develop more muscle, you will need to increase everything you expect from your body. But the important thing here is not to do more than you can. Never raise more than 10% of any exercise to the next stage. There's a chance you'il hurt yourself.
Always includes heating, stretching and cooling as part of your training. If you train and do not flex, you may tear a muscle and risk it, and you will probably face more serious injuries. Extend all the muscles you are exercising; Use resistance bands and a friend helps a lot about it. Stretching also helps your flexibility and makes you feel better overall.
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