Want to lose weight, fat and muscle at the same time? There is no secret: we will have to act at the level of nutrition and training.
The diet adopt to lose weight while gaining muscle
Unlike a fast dieting, which for the sole purpose of losing weight on the scale , the idea here is to burn the existing fat ( reduce the body fat content ), while preserving and developing his muscle mass.
- For this, the daily diet must respect some important principles:
- Regular and sufficient intake of protein ( from breakfast )
- Low sugar (s) to maintain low blood sugar
At the same time, it is important to add HIIT (interval training) sessions to your weekly workouts to condition the body to attack existing fat stores.
Without these elements, going to exercise in the weight room will not be enough , because the loss of weight will be accompanied by a muscular loss of the thighs, legs, buttocks or arms (quickly, in case of diet), rather than a loss of fat.
In addition, it is important to remember that it is not possible to precisely target where you lose fat . It is on the whole of the fat mass of the body that it is necessary to work, from where a change of bottom of the food.
To accelerate the effects and add health benefits: intermittent fasting
Whether you are a man or a woman, it is possible to lose weight by targeting fat, while continuing to train and develop muscles.
The solution lies in the effectiveness of intermittent fasting, which consists of eating only in a specific time window ( for example: 16 hours of fasting , 8 hours without food). It is a burn-fat approach par excellence , which does not disturb the daily needs of the body.
Contrary to popular belief, fasting is excellent for health and can increase the burning of fat, while promoting cell renewal. The training is compatible with this type of diet, including fasting (bodybuilding, running , swimming …). It is not necessary to stay at home.
Lose weight too fast is not a good sign
If you notice that you are immediately melting your thighs, for example, it is because the intake of protein, calories and low glycemic index carbohydrates is not enough , and that your body “hits” directly into the muscle mass rather than burning fat.
It is important to strike the right balance between elimination and gain, between healthy and adequate nutrition, intermittent dieting, and strength and endurance training.
It can be useful, even recommended, to be accompanied by a sports coach specialized in nutrition , in order to obtain a targeted personal program.