The combination of muscle building with burning fat at the same time might sound very tricky. Honestly speaking it the best combination possible for people who want weight loss and muscles at the same time. This exotic combo isn't a tough task if you are disciplined enough. The right way to achieve this is by maintaining a balance between gym and your diet. This can be done by you consuming enough required food for the development of your muscle growth. By smart I mean, all those nutritious food choices that affect your fat stores over muscle tissue. This was about the diet that needs to be followed for muscles gain and fat loss. However, change in the diet plan isn't enough of its own to give you the desired result. The effect will be only visible when it will get combined with resistance training and high-intensity cardio exercises. To sums up the complete process of muscle building and fat loss at the same time, here is some expert advice.
1. Start With Taking Up A Challenge
If you are lazy or you hate going to gym n eat healthy food but still dream of getting the perfect body then let me tell you, it won't happen. To picture yourself in perfectly toned and slim you need to put extra effort for burning off excess fat. Start by setting up a small goal. Plan how much body fat you want to lose in 2 weeks or 1 month. Be specific and stick yo it till your goal is achieved. So before starting your activities, you must set a goal for yourself. If you are not really serious about losing fat then no tips and tricks will not help you. Pen it down and place it somewhere where you will get to see your commitment every day and go after it!
Now before nothing down what you want to need to understand how those goals can be achieved. In addition to diet and exercise, you need to consider other small factors that might influence weight and fat loss.
2. To Build up Muscles Start with Strength Training
This is the most vital step as strength training will burn your calorie. The reason why it is called strength training is that it lets your muscle to contract against resistance. This results in muscle mass and more strength. When you do cardio, it increases your metabolic rate. This increment in your metabolic rate will help you burn more calories for the rest of the day. Ideally, plan your cardio days. This way you will give all of your energy and intensity into your cardio. Essentially for a good result, do 20-30 minutes of cardio 3-4 days a week.
Don’t forget to warm-up for 5 minutes, while doing high-intensity cardio. Then cool down for the last 5 minutes. Go at a fast enough pace till the time you start feeling sweating, panting. If you are a beginner, the best cardio machine for you will be Stairmaster, Recumbent bike and Treadmill. All of this machine makes your whole body to move at high speed and increase resting energy expenditure. For strength training, the best way is by lifting weights to gain muscle over time.
Now to calculate how many calories you need to lose, you need to create a calorie deficit. To calculate the number of calories you need to burn start by calculating how many calories you consume, how many calories you need per day. Once done with your personal calculation for instance if you need 2000 calories per day, you’ll be consuming 1700 to lose weight.
Just 300 calories will be enough to help you lose weight. You will be needing plenty of energy in order to work out.
3. Substation of Calories Thorough High-Protein Diet
Reducing just the selected items from your daily dose of food will play a major role in reducing fat and improving muscular strength. Cut off fats and too much of carbs and replace it with plenty of protein. Consume the diet in the form of small meals evenly throughout the day. Keep your stomach empty for too long will break your muscle tissues. This way your body will burn calories in a healthy way. Take small meals every 3 hours to burn off what it has consumed quicker and more efficiently. Some of the protein-rich foods can that help you reduce belly fact are Chicken, Turkey, Salmon, Tuna, Legumes, Eggs and Dairy items like milk, curd, tofu, etc. All these are high on protein and helps to preserve muscle mass and metabolism. The best part about protein intake is that it gives you the feeling of fullness which leads to a decrease in appetite and hence less calorie intake.
4. Taking a Sound Sleep Every Night
Just by taking 7-8 hours sound sleep can help you reduce fat and strengthen your muscles. Yes, it's true, studies have found there is a strong association between getting enough sleep and weight loss. Go to bed a bit earlier than your regular time and gave up early in the morning with sound sleep can help boost fat burning and prevent weight gain. Studies show that if you take better sleep every day then the chances of successful weight loss increases by 33% in a six-month weight loss. It is because of the lack of sleep alters hunger hormones which in turn increases your appetite. So make a regular sleep pattern and make it a part of your lifestyle. Most of the people complain about lack of sleep, this may be because of the intake of excessive caffeine and use of electronic devices before falling sleeping. Change all these bad habits which result in no sleep. Try taking a hot shower to reduce all-day fatigue and let your body relax.
At the end of the day, the whole idea behind losing Weight and building muscles is to improve your overall health and fitness. Get real and if you really want to lose fat, you must be putting efforts to achieve it. Don't give yourself reasons not to work out.