Here, there is no secret, diet plays a major role in fat gain and loss.
It is not a question of eliminating all fat intake from your diet, for several reasons:
- Your body needs certain fats to function: because they are lipids. Your body uses it as fuel to make certain hormones. Fats also contribute to our proper cellular function.
- You might crack: high-fat foods play a role of “comfort” and are claimed by the body via the reward system. Depriving yourself of it completely would only generate frustration and you would end up setting your sights on “bad food”.
Rather, it is better to promote the “good” fat (present in certain vegetable oils, Fish, etc.). Besides that, try to limit your intake of “bad” fats, present in many processed products (spread, fast food).
Ditto for Sugar, necessary for the proper functioning of our body and our brain. Here again, processed and very sweet products are to be avoided.
In fact, sugar, once swallowed, will metabolize into bad fats and will not help you in your attempt to dry out.
To build muscle , the body needs a lot of Calories , mainly in the form of protein (animal and vegetable).
Indeed the intense effort provided in bodybuilding will have the consequence of destroying the muscle fiber, which then needs proteins to reconstitute itself (and thus grow).
The advice of a coach specialized in nutrition will therefore be judicious to help you establish a diet adapted to your objectives.
Sport: essential to your goals
In order to lose weight and build muscle at the same time, the practice ofsportmust be regular, ideally 3 or 4 times a week.
Depending on your goals, you will not do the same exercises.
To lose weight, cardio and prolonged effort are privileged. Running, elliptical, body combat, , cardio and prolonged effort are preferred. are the favorites to burn calories.
To build muscle, carrying heavy loads in series is ideal. Understand by this repetitions of exercises aimed at lifting or pushing weights (bench presses, dumbbells, thigh presses, etc.).
A good combination of the two would be to alternate strength training and cardio sessions throughout the week.
In any case, a minimum of two days off per week is recommended.
Lose weight and build muscle at the same time
You have understood it, it is not an easy task and a fairly strict discipline that is necessary to lose weight and build muscle in good conditions.
Most specialists agree that it is easier to set first and then dry.
It will be longer to lose weight and build muscle simultaneously, but your efforts will eventually pay off.
Do not neglect the hygiene of life
It is also necessary to take care of your lifestyle in terms of quality of rest (sleep, OFF days, relaxation).
consumption is, not surprisingly, to be limited. This is due to slow down muscle recovery and significantly increase sugar intake.
Losing weight and building muscle is therefore possible, provided you respect the good practices mentioned above. Namely an adapted diet and a regular practice ofsport.
