How to gain muscle and lose fat at the same time How to gain muscle and lose fat at the same time

Fat loss and muscle gain in parallel is how many fitness enthusiasts hope to get twice the result with half the effort, but how to proceed is really a contradiction, the following advice can help you continue to gain muscle while losing fat.

Reduce your carbohydrate intake before bed

Strength training requires carbohydrates to be broken down into glycogen to supply energy. Too much carbohydrate intake at night will increase the chances of your body storing fat. 1. The body consumes only a small amount of sugar and glycogen at rest, and the body's metabolic capacity is reduced while sleeping; 2. The body releases more insulin, and large amounts of insulin increase fat reserves.

Science plan cardio training

Aerobic training helps to lose weight, but too much practice can affect muscle growth and metabolism. 1. Only 3 times a week, cardio training can be scheduled before breakfast, when blood sugar levels are low and fat reserves are used instead of carbohydrates for energy; 2. limit strength training to one hour or less, and use more decreasing sets/super sets, which can consume more carbohydrates.

More fiber intake

Moderate intake of fiber helps to reduce fat. 1. Hinders carbohydrate digestion and absorption; 2. Slows down the rate of sugar molecules entering the bloodstream, which helps to reduce the release of insulin. (High insulin is a signal for cellular storage of fat, reducing the amount of insulin release helps to prevent fat.)

Alternating high carbohydrate and low calorie

Reducing caloric intake helps to reduce body fat, but also reduces muscle. 1. If after three consecutive days of a low-carb diet, a high-carb diet is adopted on the fourth day. On the low-carb day consume 50% of your usual caloric intake and on the high-carb day add 30% to your usual caloric intake. For example: reduce from 400 grams to 200 grams and increase to 520 grams after three days.

Rationalize your carbohydrate intake

Add up all the carbohydrates you consume in a day, if 400 grams, then consume 30% (120 grams) each at breakfast and post-training meals, and divide the remaining 160 grams evenly between the remaining meals. Because blood sugar and liver sugar levels are low in the morning and at this time of training, most of the calories are used to feed all parts of the body and the body has minimal opportunity to store calories as fat.

Choose low-fat foods

The three main causes of increased body fat are excessive caloric intake, excess dietary fat, and excessive carbohydrate intake. Choose fat-free proteins such as egg whites, fish and protein powders. 6-7 days later, add a little more fat to your diet, simply by replacing fat-free protein foods with lean red meat and chicken. Doing so increases the amount of fat in your diet and provides essential fatty acids - one of the substances necessary for muscle growth.