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Workouts To Lose Belly Fat And Gain Muscle
I want to lose fat but I want to build muscle. How to eat to achieve both goals at the same time?
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I’m not super overweight or fit, but I want to get in better shape. Do you want to lose fat and build muscle, but can you do both at the same time? Should you focus on one goal first and then move on to the next? I seem to be eating maintenance calories for a while because I eat a balanced diet and my body and weight haven’t changed. When it comes to exercise, I like to work out and do light exercises. I enjoy classes like HIIT and Pilates and sometimes go for a run. What do I need to do to start seeing changes in both areas at the same time?
There’s a lot of conflicting advice out there, but you’ll be pleased that I spoke to three experts in the field to find out the truth.
People often talk about wanting to lose weight, but most often that’s not what they mean. They usually want to lose fat.
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When you lose weight, you lose fat and muscle, so your body gets smaller, but its shape doesn’t change. This means that you will not reveal the athletic “toned” physique that many desire.
My friend It is derived from the definition of muscle. So if you don’t want to lose weight, change your goal to fat loss.
The challenge is one I have done before. Or losing fat while building muscle.
A general rule of thumb is that losing fat requires a caloric deficit and building muscle requires a caloric surplus, making the two goals seem incompatible. But that is not necessarily the case.
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“Many people say you can’t, but it is possible to build muscle and lose body fat at the same time. This process is often referred to as ‘reconditioning,'” says Ben Carpenter, a qualified personal trainer. specialist told
“Part of the confusion is that people understand that you have to be in a calorie surplus to gain weight and you have to be in a calorie deficit to lose weight, so these two concepts are diametrically opposed,” he said. “But this refers to total body weight. You can lose body fat and gain lean body weight at the same time.”
Carpenter spent four weeks in an energy deficit during four weeks of endurance training; It cites a study that found high-intensity interval training and a high-protein diet can increase their lean body mass.
A second study found that women who did resistance training and ate a high-protein diet simultaneously lost fat and lost muscle mass. (I will tell you the importance of these things.)
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Knowing how much to eat depends on your body fat level. Unless you have a lot of fat to lose. Carpenter recommends sticking to a maintenance calorie intake.
If you have more fat to lose, a small calorie deficit can help you reach your goals; The important word here is “little”.
If the calories are too low, it will be more difficult to maintain, let alone build, muscle.
“You’re going to lose muscle tissue and feel like you’re running and you’re going to fall off the hook,” says certified personal trainer Emily Servante of Ultimate Performance Personal Training.
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“This is key to maintaining and building lean muscle when dieting,” says Servante, adding that “more lean tissue prevents negative changes like reduced metabolism.”
There’s no hard and fast number on how much protein you should eat, but Carpenter recommends 1.6 grams per kilogram of body weight per day as a “good protein goal to promote adaptations to endurance exercise.” Research supports this proposition.
How much protein do you need? This is an ongoing debate; Some say you can only “absorb” a certain amount at a time, while others deny this. What do you give? ok The word “absorbed” drove part of this argument because it’s not like your body uses it exclusively to build muscle. People tend to confuse the two different terms. Here are two studies comparing high and low protein intake that show changes in body composition with high protein intake (the first figure is a study of women and the second is of men). Yes, you can lose fat and gain lean mass at the same time. Note: When comparing two amounts of protein, one cannot simply conclude that a higher dose is better than a lower dose. A moderate dose may be sufficient. To summarize, the third figure provides an overview for protein research; It shows how ambitious you should be if your goal is to change your ideal body composition. Do you have questions? . . . #keto #ketogenic #lowcarb #cleaneating #eatclean #lowcarbohydrate #atkins #lchf #myfitnesspal #creatine #protein #ifbb #npc #wbff #bodybuilding #neat #iifym #flexible dieting #cleaneating #eatclean #protein #caloriedeficit #calorie #calorie # calorie counting #intermittentfasting #weightwatchers #slimmingworld By Ben Carpenter (@bdccarpenter) February 27; 27 February 2020 at 09:51 PSTF 2020 at 9:51 AM PST
It doesn’t matter how many other macronutrients (fats and carbohydrates) you eat; But eat enough for your health and energy.
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“Prefer simple, unprocessed foods that are high in raw vegetables and fiber to increase satiety and cravings,” says Servante.
It is good to hear that you are active! However, I think you would benefit from adding heavier weights.
Servanti says that intense training with heavy weights can help you maintain muscle if you’re in a calorie deficit.
But strength training alone is not enough. You need to make sure you use a concept called progressive overload.
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Increase the frequency or weight. It’s something that has really benefited me, not only in changing my physique, but also in motivating me to exercise.
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“Focus on making improvements in the gym, such as increasing the weight you lift or increasing the number of repetitions you can do with the same weight,” says Carpenter.
“Your body adapts to the stimulus, so it makes sense to do something adaptive rather than doing the same number of repetitions of the same exercises.”
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If you’re new to high-intensity endurance training, you’re in luck: You’re going to enjoy what’s known as “newby gains.”
“You will simply increase the muscle tissue with neural adaptations to this new stimulus,” Servante said. “The more advanced you are, the harder it is to train to gain muscle.”
Likewise, the carpenter said, It is said that people who have a higher body fat percentage and are new to exercise can make faster progress.
You might be surprised when I ask you to get on the treadmill. But the truth is, jogging, cycling and running at a steady pace to reach your goals. You don’t need to do a lot of steady heart rate work like cycling. (Of course, there are many benefits of cardiovascular activity.)
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In fact, if you’re in a calorie deficit, more cardio will make you more likely to lose lean tissue, says Servante.
“First, we know that fat is used as fuel during low-intensity exercise like walking,” Servante said.
“Second, running and strenuous exercise can interfere with recovery, cause dehydration, and increase appetite. So while running may not be bad, it’s not the best option for your fitness goals.”
That’s not to say there aren’t benefits to sweating. In fact, getting your heart rate up the right way can help you get lean while building muscle.
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That’s why celebrity personal trainer and transformation coach Ngo Okafor recommends following a program that combines high-intensity training circuits that mix bursts of cardio with light weights.
While lifting weights or strength training builds muscle, “if you’re doing cardiovascular activity, your heart rate won’t be as high.”
“However, the process of breaking down and rebuilding muscle continues long after the activity ends,” he says. “Exercising for hours after your workout actually burns calories.”
Cardio Another one
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