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7 ways to burn fat without losing muscle
1. Kombinerat strength and hypertrophy Purely strength training such as lifting weights for 1, 2 or 3 approach, based largely on the work of your nervous system — the speed at which you are able to switch from using muscle fiber type I to use muscle fibers type II, as well as on your ability to maximize muscle tissue. It is extremely helpful to record the goals you set for yourself in the room, but does not maximize the inclusion and maintenance of your muscles in the phase of weight loss.
Instead, combine strength and hypertrophy, building thus an intense workout to build muscles. For example, do 5 heavy approaches, rest 20 seconds, do another 3 sets with the same weight again, rest for 20 seconds and then do 2 more snooze. So you will still be able to use very large weights, but to make the whole 10 approach. This will create a huge incentive to build more bulk muscle and the effect of "Pampa".
2. Use slow cardio When you need to lose fat, apply cardio workouts. However, cardio is not always the enemy of muscle. To save something you such efforts have built important to choose the right kind of aerobic exercise.
Use slow and simple cardio exercises, such as walking on the track at an angle, not too intense pedaling or light jog. Practicing with a low tempo, you will only use your muscle voloka type I, which are extremely resistant to fatigue and create a more intense blood circulation, helps get rid of lactic acid and toxins. These exercises also develop your aerobic capacity, which increases the possibility to train more, recover faster and improve overall results in the gym.
3. Eat more lean protein If you want to increase your results, including during weight loss, consume optimal amounts of protein. First, it speeds up your metabolism because digesting protein requires more energy than carbohydrates or fats. Secondly, he is well saturates, preventing the risk of overeating.
Finally, the protein prevents muscle loss, which is possible without training. Consume at least 2 grams of protein for every kilogram of your weight, and get it from clean sources such as lean meats, nuts, eggs, fish and quality supplements.
4. Consume BCAA Branched-chain amino acid or BCAA should be ingested from your diet. Being the building blocks of protein, BCAA accumulate in the muscles and can serve as a source of energy during exercise. In the phase of weight loss they are the perfect alternative to high-calorie powder proteins, because BCAA's contain virtually no calories. Thus, they can be used effectively to train, maintaining muscle and creating a caloric deficit leading to fat loss.
5. Take carbs after a workout Carbs are not completely evil. They need you even when you lose weight, especially if you are working with large weights.
After a workout aimed at hypertrophy, your muscles are damaged and energy stocks require replenishment. Depriving your body of carbohydrates, you inhibit the recovery process that will make your next workout less effective. To avoid this, eat your carbs after a workout. Once you complete the last exercise, your metabolism is very high, and your insulin sensitivity, i.e. your body's ability to handle carbohydrates is at its peak. Give your body nourishment in the form of rice or baked potato. This will start it in recovery and will give him the energy necessary to work at maximum.
6. Sleep 8 hours a day the Rest is no less important than your workouts, especially when you lose weight. As you enter your body in a state of stress caused by calorie restriction and intense exercise, you need to give your muscles to rest and recover.
Your body produces growth hormone and day, but at night, when you sleep, makes it the most intense, especially in the phase of deep sleep. If you sleep, your muscles will not enough rest and recovery.
7. Maintain only a moderate calorie deficit Severe diet inevitably lead to the loss of muscle, no matter what you do. They are too extreme for the body and not give him enough nutrients for recovery. What's worse, you are risking their health and pererenan.
If you want to lose weight after phase masonboro, while leaving the muscles, start with a small deficit of only 500 calories — this is enough to start the process of getting rid of body fat without losing mass or strength. Weekly track your progress in terms of percentage of body fat, body measurements and photos and you will see that it is!
P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com
Instead, combine strength and hypertrophy, building thus an intense workout to build muscles. For example, do 5 heavy approaches, rest 20 seconds, do another 3 sets with the same weight again, rest for 20 seconds and then do 2 more snooze. So you will still be able to use very large weights, but to make the whole 10 approach. This will create a huge incentive to build more bulk muscle and the effect of "Pampa".
2. Use slow cardio When you need to lose fat, apply cardio workouts. However, cardio is not always the enemy of muscle. To save something you such efforts have built important to choose the right kind of aerobic exercise.
Use slow and simple cardio exercises, such as walking on the track at an angle, not too intense pedaling or light jog. Practicing with a low tempo, you will only use your muscle voloka type I, which are extremely resistant to fatigue and create a more intense blood circulation, helps get rid of lactic acid and toxins. These exercises also develop your aerobic capacity, which increases the possibility to train more, recover faster and improve overall results in the gym.
3. Eat more lean protein If you want to increase your results, including during weight loss, consume optimal amounts of protein. First, it speeds up your metabolism because digesting protein requires more energy than carbohydrates or fats. Secondly, he is well saturates, preventing the risk of overeating.
Finally, the protein prevents muscle loss, which is possible without training. Consume at least 2 grams of protein for every kilogram of your weight, and get it from clean sources such as lean meats, nuts, eggs, fish and quality supplements.
4. Consume BCAA Branched-chain amino acid or BCAA should be ingested from your diet. Being the building blocks of protein, BCAA accumulate in the muscles and can serve as a source of energy during exercise. In the phase of weight loss they are the perfect alternative to high-calorie powder proteins, because BCAA's contain virtually no calories. Thus, they can be used effectively to train, maintaining muscle and creating a caloric deficit leading to fat loss.
5. Take carbs after a workout Carbs are not completely evil. They need you even when you lose weight, especially if you are working with large weights.
After a workout aimed at hypertrophy, your muscles are damaged and energy stocks require replenishment. Depriving your body of carbohydrates, you inhibit the recovery process that will make your next workout less effective. To avoid this, eat your carbs after a workout. Once you complete the last exercise, your metabolism is very high, and your insulin sensitivity, i.e. your body's ability to handle carbohydrates is at its peak. Give your body nourishment in the form of rice or baked potato. This will start it in recovery and will give him the energy necessary to work at maximum.
6. Sleep 8 hours a day the Rest is no less important than your workouts, especially when you lose weight. As you enter your body in a state of stress caused by calorie restriction and intense exercise, you need to give your muscles to rest and recover.
Your body produces growth hormone and day, but at night, when you sleep, makes it the most intense, especially in the phase of deep sleep. If you sleep, your muscles will not enough rest and recovery.
7. Maintain only a moderate calorie deficit Severe diet inevitably lead to the loss of muscle, no matter what you do. They are too extreme for the body and not give him enough nutrients for recovery. What's worse, you are risking their health and pererenan.
If you want to lose weight after phase masonboro, while leaving the muscles, start with a small deficit of only 500 calories — this is enough to start the process of getting rid of body fat without losing mass or strength. Weekly track your progress in terms of percentage of body fat, body measurements and photos and you will see that it is!
P. S. And remember, only by changing their consumption — together we change the world! © Join us at Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com
