How to lose weight and pump muscle
How to lose weight and pump muscle
Simultaneously, lose weight and pump muscleit is very difficult, and this process will take a very long time. But the desired result for improving the figure can still be achieved if you regularly engage in sports and limit yourself to eating.
How to lose weight
Consume fewer calories than you consume. Professional fitness trainers call this a negative energy balance. The essence is simple - the body receives food less than it needs, and for this reason begins to use the "emergency" energy source - fat. Speed up the metabolism. The higher it is, the better the food is absorbed and the faster it is removed, not forming fatty deposits. To increase the metabolic rate, eat more often and in small portions. And increase the fluid intake to two and a half liters per day. Eat a healthy diet. And the consumption of foods that contain fats and sugar, reduce to a minimum. Fat pork, fat-containing dairy products, cakes and pastries, chips and other snacks, sweet fizzy drinks - all these "goodies" are an insurmountable barrier to getting rid of excess fat. Reduce the amount of food consumed, but do not starve. Since fat is an "emergency" energy, to which the body turns during periods of long-term fasting, short-term diets and refusal of food in general will lead to nothing. As soon as the former diet returns, the weight is restored again. In order to really lose weight, you need to eat less for a long time.How to pump muscle
To dry and stretch the muscles, make themelastic and relief, engage in power and cardio workouts. During the power part, glycogen is wasted and after that the subcutaneous fat begins to "burn" immediately. Therefore - first strength training, then running, jumping, skipping rope, cardio training. And all the time monitoring the amount of calories consumed. During the drying of muscles, it is good to use amino acids. And do not forget to conduct a warm-up before training and finish stretching. But to really increase muscle mass, which is especially important for men, you will have to increase the caloric intake. And calories in the body should come not only due to protein, but also due to carbohydrates and a small amount of fat. In this case it will be possible to get rid of excess fat, but it is unlikely to lose weight much.
