One of the most frequently asked questions of weight loss and body building is whether it is possible to achieve both goals. Or that you should focus on burning fat first then building muscle.
Most fitness instructors say they can not lose weight and build muscle at the same time. You must focus on one thing at a time whether it is weight loss or muscle building. But the answer to this question is yes, you can burn fat and build muscle at the same time. You will learn about how to do this.
Burning fat and build muscle together.
In addition, many scientific studies have concluded that the individuals who have applied a healthy diet plan and appropriate sports program within a few months were able to actually reduce the mass of fat in their bodies and increase muscle mass in that period; it is recommended to increase muscle mass to accelerate the process of burning fat and excess calories even While resting any outside exercise times.
The reason for this recommendation is that when you practice low to moderate exercise, fat is the main source of energy in it, and the more your muscles, the more calories and fat you burn, and this is linked to your basic metabolic rate.
It is worth mentioning here that the more fat a person is and the more weight, the faster the fat burning and muscle gain, and those who already have a moderate amount of fat, will see relatively less noticeable results.
How to lose fat and increase your muscles together?
The answer lies in three points: training, nutrition, and timing. We will explain the impact of each point on your achievement of your goal.
Plan appropriate exercises.
In order to stimulate the building and increase your muscle mass, while burning fat, you should apply a combination of strength exercises and cardio exercises, taking into account the following strategies for the development of your exercise plan to get the best results:
The number of frequencies and weights.
Exercise an average of 6 to 12 exercise times, using weights ranging from 55% to 85% of the heaviest weight you can carry or push for 10 consecutive repetitions, such as the exercise of the chest muscle or exercise of the thighs.
Leave at least 48 to 72 hours between the strength training sessions for each muscle group you train. Without adequate rest periods, the muscles will not be able to recover and build new tissues.
Rest between exercises.
The level of growth hormones – in addition to the points mentioned above – can be increased by leaving short breaks between exercise and other exercises.
Exercising 20 to 40 minutes of cardio exercises three times a week is excellent for burning more calories. That improves the delivery of oxygen and nutrients to the tissues and help in the process of weight training.
Without a well balanced, carefully designed nutrition plan, you will not be able to stimulate muscle building and burning fat even if you have an excellent exercise program. This is because the traditional way to reduce your total calorie intake by eliminating the same amount of calories per day will help you burning fat (fatality) but will not leave room for muscle building.
For quality, make sure to cover all the food groups in your diet to provide nutrients for muscle building, while reducing the consumption of simple fat and carbohydrate sources in your diet.
The right timing for training days, days with more calories, and meal schedules relative to training sessions, all have a big impact on the results you will receive, and the speed of getting those results. Follow these instructions:
If you are exercising cardio and strength on the same day. Perform the first strength exercises and then the cardio. So that you can perform with the greatest strength and stock of glycogen in your muscles.
We recommend separating between the meal before the exercise and the exercise session 1:30 to 2 hours to avoid indigestion.
Eat a protein-rich meal within an hour after you have finished exercising.
Exercise in days with the highest amounts of calories.
Ultimately, a radical change in a healthy lifestyle is more about changing negative habits. Then, replacing them with healthier and more positive habits. Not to apply a plan for a certain period and then return to old habits. So learn about small daily habits that help you lose weight, and start changing.