To lose fat and gain muscle mass at the same time, it is necessary to exercise daily and eat a balanced diet, with an increase in the amount of protein and good fats.
Physical exercise should focus in particular on strength exercises, such as strength training and crossfit, which will stimulate muscle mass gain. On the other hand, adding about 30 minutes of aerobic exercise, such as light walks and cycling, helps increase fat loss without affecting muscle mass.
- To gain muscle mass.
- Your diet must include protein-rich foods in every meal.
- Including snacks.
- These foods include meats.
- Fish.
- Chicken.
- Eggs and cheese.
- Which can be added to sandwiches.
- Tapioca and tortillas to increase the protein value of the food.
Another important point is to include good fats in the diet, which can be found in foods such as nuts, peanuts, tuna, sardines, salmon, chia, flaxseed, avocado and coconut. These foods help reduce inflammation in the body and provide the nutrients needed for hypertrophy.
In addition, it should be preferred to eat whole foods, such as bread, rice, pasta and whole-grain biscuits, when preparing meals that combine carbohydrates and proteins or fats, such as bread with cheese or tapioca with eggs.
To gain muscle mass it is ideal to do strength exercises, such as strength training and crossfit, because these activities force the muscle to gain more weight, which is the main stimulus to make it grow. It is important to remember that training should further stimulate muscle capacity, with a gradual increase in load and follow-up by a professional physical educator.
In addition to strength training, it is also interesting to add low-intensity aerobic workouts, such as walking, dancing, biking or skateboarding, which stimulate fat burning while preserving muscle mass gained in strength training.
Reducing fat and increasing muscle mass is important to have a strong and healthy body, for this it is necessary to exercise properly and have a proper diet.
Drinking at least 2.5 liters of water is important to increase muscle gain stimulation and combat water retention, helping to deflate the body.
The larger the person, the more water they need to drink, and a good strategy for measuring whether the water consumption is adequate is to observe the color of the urine, which should be clear, almost transparent and odorless.
The following table shows a 3-day menu example to have an enlarged fat when drying.
In addition to paying attention to carbohydrates, proteins and fats, it is also important to increase the consumption of fruits and vegetables, as vegetables will provide essential vitamins and minerals to allow the body to function properly and promote hypertrophy.