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How to Gain Muscle and Lose Fat at the Same Time?

lose fat and gain muscles at same time

To burn fat and gain muscle mass at the same time, it is necessary to practice physical activity daily and have a balanced diet with an increase in the consumption of protein and good fats.

Physical activity should be especially focused on strength exercises such as bodybuilding and CrossFit, which will stimulate muscle mass gain. On the other hand, adding 30 minutes of aerobic exercises such as mild walks and cycling helps with fat loss without affecting muscle mass.

How the diet should be

To gain muscle mass, the diet must have protein-rich foods at all meals, including snacks. These foods include meat, fish, chicken, eggs, and cheese, which can be added in sandwiches, pancakes, and tortillas to increase the protein value of the food.

Another important point is to include good fats in the diet, which can be found in foods such as peanuts, almonds, nuts, merely, tuna, sardines, salmon, chia, flaxseed, avocado, coconut. These foods help reduce inflammation in the body and give you the necessary nutrients to increase muscle mass.

In addition to this, you should prefer the consumption of whole foods such as bread, rice, pasta, and wholemeal cookies, making meals that combine carbohydrates and proteins or fats such as bread with cheese, arepa with egg or a wheat tortilla with grilled chicken.

How physical activity should be

To gain muscle mass, the ideal is to do strength exercises such as weightlifting, using treadmills or bodybuilding and CrossFit, because these activities force the muscle to carry more weight, which is the main stimulus to make it grow. It is important to remember that training should stimulate more muscle capacity, with a progressive increase in load and accompaniment of a physical trainer.

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In addition to anaerobic training, it is also interesting to add low-intensity aerobic training such as hiking, dancing, cycling or skateboarding, as they stimulate fat loss while preserving the muscle mass gained during weight training.

Reducing fat and increasing muscle is important to have a strong and healthy body, for this, it is necessary to perform adequate physical activity and have adequate food.

Adequate water intake

Drinking at least 2.5 liters of water is important to increase the stimulation of muscle mass gain and to combat fluid retention, helping to deflate the body.

The older the person, the more water they should drink, and a good strategy to measure whether water consumption is adequate or not are to observe the color of the urine, which should be very clear, almost transparent, and odorless.

In addition to being careful with carbohydrates, proteins, and fats, it is also important to increase the consumption of fruits and vegetables, since vegetables will provide essential vitamins and minerals to allow the body to function properly and promote muscle hypertrophy.


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