How To Build Muscle Mass And Burn Fat

Even if it seems a less important aspect, restful sleep is essential for healing and regenerating muscle microfibers. 
How to build muscle mass and burn fat

Until a few years ago, weight loss focused on changing eating habits and physical training to burn fat. Low calorie diets and aerobic exercise were the main tools used to lose extra pounds. Even if these two methods still work, it is good to know another important thing: how to develop your muscle mass. 

Many people are trying to adopt new programs that help to lose weight, tone muscles and develop physical strength. But such an approach involves a long and difficult process for which you must make a special effort.

Although some people get good results in a shorter time, depending on their genetic construction, certain lifestyle changes are generally needed.

To help you, we show you below how to develop your muscle mass and lose weight with 5 simple tricks. Put them into practice as soon as possible!

1. Do aerobic and anaerobic exercises

How to develop muscle mass with anaerobic exercise

The combination of aerobic and anaerobic exercise contributes significantly to the development of muscle mass and the reduction of body fat levels.

  • Aerobic exercise is performed at low to medium intensity for long periods to stimulate fat burning.
  • Instead, anaerobic exercise is practiced at high intensity for shorter periods of time, emphasizing muscle training.
  • The effects of the latter continue even after the end of the training, prolonging the burning of fat by up to 24 hours.
  • If you choose to combine the two types of activities, you will be able to lose weight and tone your muscles.

recommendation

  • Cardio training should not exceed 20 minutes to prevent the effects of physical overload.
  • Anaerobic exercise should match your physical abilities. Muscle mass develops gradually, so there is no point in speeding up the process.
  • If you lift too much weight without having the necessary strength, you can cause injuries, canceling the effort.

2. Increases protein intake

How to develop your muscle mass through diet? By increasing the intake of essential nutrients, especially protein. The latter help to grow and strengthen muscles.

  • Protein provides the body with amino acids that help build muscle.
  • Protein intake after training contributes to the regeneration of damaged muscle microfibers. 
  • These nutrients are an important source of energy and improve athletic performance.

recommendation

Although there are many protein supplements, it is best to get them from foods such as:

  • Fish and seafood
  • Beef
  • Pork
  • Dried seeds and fruits
  • Legume
  • vegetables
  • Eggs

3. How to build muscle mass by consuming carbohydrates

How to build muscle mass by consuming carbohydrates

When it comes to weight loss, many people avoid carbohydrates. They have a bad reputation, being excluded from diets for years.

In reality, despite the opinion that some still hold, carbohydrates are necessary for weight loss and muscle development. 

  • It is important to choose carbohydrates that, in addition to providing energy to the body, accelerate metabolism and facilitate the penetration of proteins into muscle cells.

recommendation

It is recommended to avoid carbohydrates completely from refined foods and to opt for:

  • Oat
  • Rice
  • Wholemeal bread and pasta
  • Potatoes
  • Beans
  • Quinoa

4. Sleep well

Poor sleep quality can negatively affect the healing and recovery processes of muscle microfibers that break during training.

In order to keep your muscles and metabolism in optimal condition, it is necessary to respect a healthy sleep program. 

recommendation

  • Sleep between 7 and 8 hours a night without interruption, regardless of the time interval in which you do sports.
  • Serve a light, low-calorie dinner before going to bed.

5. Serve 5 meals a day

How to build muscle mass by serving small portions

Whether you want to know how to develop muscle mass and put these recommendations into practice, it is still good to serve 5 meals a day, with moderate portions, instead of 3 hearty meals. This habit speeds up the metabolism, maintaining a constant consumption of energy, which reduces the tendency to accumulate fat.

recommendation

  • Plan 5 meals with small portions, based on healthy foods that do not exceed the daily calorie requirement.
  • Consume more fruits, vegetables and oilseeds as snacks between meals when you are anxious.

Want to know how to build muscle? Remember that in order to achieve your goal, you need to create a plan to burn the accumulated fat in your body. 

Follow the recommendations above and, if you can, seek the guidance of a coach to design a physical workout based on your skills and needs.

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