Played a lot of games when I was a kid. My father encouraged me. He played football, skated, swam, and wore a black karate belt. Lots of activities but could not lose weight. Later, when I went to my first gym, I started doing resistance exercises three times a week. 1.5 years later. I lost only a few pounds and gained a few inches. But this was not enough.


Anyway, I was stuck. I did not lose weight and also did not build muscle. At that time he was still very active in sports.


After much trial and error. I have found the secret to build muscle and burn fat at the same time. The answer was to my eating habits and exercise protocol. After a few small adjustments, I started losing weight fast and looking weak.



    I made these changes to help burn fat while building muscle.



    Continuous calorie deficit


    How many calories should you remove from your diet?


    It usually starts with more than 100 calories in the first month as a calorie deficit. Suppose your total calorie requirement is 1,500 calories per day. Cut back the 1,400 calories you eat. And replace all refined foods, whole grains, animal proteins, and fatty foods with good sources of fat such as almonds and nuts, olive oil, or rice bran oil. It also provides us with fatty acids such as omega-3 (your body already has too much omega-6 and omega-9).




    A sustained calorie deficit is a combination of good food choices and a very low-calorie deficit. Help balance our fat loss and muscle building goals.


    But if you want to lose weight or build muscle, you should eat less than needed. Less total calories are required. However, if these low-calorie needs do not match your level of activity, they are related to your metabolism.


    So I first replaced all refined products with more complete products. And I have found that I do not eat too much protein. The only sources of my protein were lentils and lentils (because I am a vegetarian). So I included whey protein and cheese in my diet (more on protein below). Now I eat about 80-85% of my total calories. A little less than my actual needs. But the food selection was very strong and permanent.


    Because there is not a nutrition deficiency, but an increase. Combine healthy options and replace them with unfavorable options. In this way, you will not eat less food and walk more. To gain muscle mass and lose fat at the same time, you need a great place for calorie loss. You don't want to overeat calories, and you don't want to reduce your calorie needs and empty your body.


    Progressive overload


    If he does not challenge you, it will not change you. But beyond this quote, why progressive overload? So that every time you exercise your muscles are working at maximum efficiency. It increases muscle growth and speeds up your metabolism, meaning you will lose more fat.




    Train yourself like an athlete (Mindset)


    A simple idea later. My first advice to all people who work with me is: don't train to survive, train to get results. Exercise not only to lose weight, to improve your lifestyle so that your body does not look like a hanger, but exercises like a machine.


    Works on a large part of the body


    Your body needs more reasons to burn calories. Abs are not necessary for small things like exercise or walking a few miles, only to find that you don't have to lose any pounds. Abdominals cover a much smaller area than the back, legs, or chest. So after a good workout, you burn more calories than unnecessary abdominal exercises.


    Also, fat loss should not be reduced with strength training. The muscle fibers used for running do not burn much more calories than strength training.



    For example, you can walk for 20 to 60 minutes straight without leaving a sweat. But if you do a simple bodyweight, your body will give up after the 20th rep. This is because superficial muscle contraction is very important due to the nature of the movement.


    Excess protein intake


    Protein is the weakest and most nutritious in various areas of the fitness community. If you want to build muscle, protein is important. Therefore, calories from protein should always be slightly higher than carbohydrates and fats. But initially, no more than 55% of the total calories were needed.


    Protein is not only a constant source of energy, but it helps develop these muscle fibers in muscle regeneration. If you are serious about building fitness, you should not drop a single nutrient. In particular, protein.




    Cardio exercises targeted to burn fat


    Guided heart exercises if you intend to maintain a certain speed or heart rate for a certain period of time while running. Ideally, this time should be longer than 30 minutes for long-distance running or cycling, and the speed should be constant. A steady cardiovascular workout combined with any type of strength training is very effective for weight loss. Ideally, twice a week.


    HIIT (high-intensity interval training) is also an excellent stimulant for fat loss. It should not take more than 30 minutes. A combination of static cardio and high-intensity cardio. My favorite HIIT exercise is running for 1 minute and then running for another minute. And repeat for 20 minutes.


    High-intensity movements, such as sprinting or boxing, are performed to target the same muscle fibers used during strength training. This gives a long boost to your metabolism.


    Conclusion


    It usually starts with more than 100 calories in the first month as a calorie deficit. your total calorie requirement is 1500 calories per day.


    To gain muscle mass and lose fat at the same time, you need a great place for calorie loss. You don't want to overeat calories, and you don't want to reduce your calorie needs and empty your body. Abdominals cover a much smaller area than the back, legs, or chest. So after a good workout, you burn more calories than unnecessary abdominal exercises.


    Protein is not only a constant source of energy, but it helps develop these muscle fibers in muscle regeneration.


    Also, fat loss should not be reduced with strength training. The muscle fibers used for running do not burn much more calories than strength training therefore, calories from protein should always be slightly higher than carbohydrates and fats.