To burn fats and gain muscle mass at the same time, it is necessary to practice daily physical activity and have a balanced diet with an increase in protein consumption and fat-free.
Physical activity should focus especially on strength exercises such as strength training and CrossFit, which will stimulate the greed of muscle mass, on the other hand, add 30 minutes of aerobic exercises such as light walks and biking, which help you lose weight without affecting muscle mass. .
- To gain muscle mass.
- The diet must contain protein-rich foods in all foods.
- Including snacks.
- These foods include meats.
- Fish.
- Chicken.
- Eggs and cheeses.
- Which can be added to sandwiches.
- Pancakes and tortillas to increase the protein value of meat.
- Food.
Another important point is to include good food in the diet, which can be found in foods like mani, almonds, nuts, merey maraon, tuna, sardines, salmon, chia, linaza, avocado, coconut, these foods also help reduce inflammation in the body and provide the nutrients needed to increase muscle mass.
In addition, it is advisable to prefer the consumption of whole foods such as bread, rice, pasta and whole grains, offering foods that combine carbohydrates and proteins such as bread with bread, bread with bread or a wheat tortilla with iron chicken.
To gain muscle mass, ideally performing strength exercises such as weightlifting or CrossFit, since these activities require the muscle to carry a higher weight, which is the main stimulus to grow, it is important to remember that training should stimulate more muscle capacity, with gradual increase of load and accompaniment of physical preparer.
In addition to anaerobic training, it is also interesting to add a low-intensity aerobic workout such as walking, dancing, biking, skateboarding, which stimulates fat loss while preserving muscle mass gained during strength training.
Reducing fat and increasing muscle mass is important to have a healthy and healthy body, for this it is necessary to practice proper physical activity and have a proper diet.
Drinking at least 2. 5 liters of water is important to increase the stimulation of muscle mass greed and to combat water retention, helping to eliminate the body.
The size of the person should be drunk more water, and a good strategy to measure water consumption is adequate or not to observe the color of the ear, which should be very clear, transparent and odorless.
The following table shows an example of a 3-day menu to generate muscle hypertrophy while burning fat.
In addition to taking care of carbohydrates, proteins and fats, it is also important to increase the consumption of fruits and vegetables, as vegetables will provide vitamins and minerals essential to allow the body to function properly and promote muscle hypertrophy.