How to burn fat, not muscle: 6 ways
In the desire to find a slim body, we often do a lot of stupid things. For example, skip meals or stop eating altogether. However, as a result, we do not lose excess fat, but an important muscle mass for the body. How to lose weight without damage to the muscles, says fitness trainer Maxim Bolomozhnov.
Change the power
- The first step is a change in nutrition. Success depends on him 70-80%. The following proportion of proteins, fats and carbohydrates is considered ideal for burning fat: 40/30/30. But you shouldn’t limit yourself sharply - it is important to move gradually, allow the body to restructure. For example, if you are accustomed to eating a cake a day, gradually reduce portions, so that one day it will be completely abandoned.
It is best to eat five to six times a day with an interval of 2-2.5 hours: three main meals, two or three snacks. If you need muscle growth, lean on protein foods. But do not forget to combine it with fats and carbohydrates (albeit in a smaller amount).
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Often we confuse the desire to eat with the desire to drink, or rather, we do not confuse, but the hypothalamus is the part of the brain where the centers of hunger, thirst and satiety are located. Therefore, if you think that you are hungry, drink a glass of water and wait 15-20 minutes: if the feeling of hunger has not passed, then you really want to eat.
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Eat more protein
First, the body needs more energy and time to digest protein. Secondly, protein is the main “building material” for the whole organism, including muscles. If you just want to burn fat, while not gaining weight, then to determine the individual daily rate, multiply 1-1.2 grams of protein by one kilogram of your weight. If you want to gain weight, then multiply two grams of protein by one kilogram of weight. It is this amount of protein that you need to "build up" muscle mass.
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Reduce carbs
Morning (two hours before the workout and once after it) is the optimal time for carbohydrates. On training days, if you want to lose weight, count the body's need for carbohydrates by the formula: two grams of carbohydrates multiplied by one kilogram of weight. And on days without workouts, reduce carbohydrates to 1.5 grams per kilogram of weight. And eat carbohydrate foods only up to 16 hours.
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Include healthy fats in your diet
It is not necessary to completely exclude fats - they are necessary for harmonious work of the body. For example, in many respects the condition of hair, nails and skin depends on them. In addition, they perfectly saturate and permanently relieve the feeling of hunger. Eat foods that are rich in omega-3 and omega-6 polyunsaturated fats. These are in fish, walnuts, egg yolk and avocado. To calculate the correct volume of servings, use the formula: one gram of fat multiplied by one kilogram of weight.
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Alternate cardio with power loads
Even for beginners, I recommend practicing 40-50 minutes four times a week. And the two workouts should be cardio, and the other two - with the burden (barbell or dumbbells). Do not forget at the same time to rest for two or three minutes between sets. And for the growth of muscle mass is better to do a combination of such exercises as thrust, squats, lunges and bench press. They use the most muscles.
The first few lessons will be spent with a trainer - he will put the right technique. If you do the exercises correctly, then instead of muscle and getting rid of excess weight you will get injured and wasted time spent.
Photo: shutterstock.com
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