Burning fat and building muscle at the same time is a difficult task due to the physical effort it requires. But nothing is impossible. Professionals generally recommend gaining muscle and some fat during the first few months, then burning fat and some muscle.
For a set of 1 kg of muscle, the body requires about 5,000 extra calories so that it can build new tissues. At the same time, to burn 1 kg of fat, you need to burn about 7000 calories, that is, more than you eat. However, there are alternatives to this method. The main thing to understand is that calories are not the only important thing.
Depending on the type of nutrients that you provide to the body, it will be more or less easy to achieve one goal or another. How and when you get these nutrients is also important.
Burn Fat Smartly
Nutrition is fundamental to being able to enjoy well-being and achieve your goals efficiently and safely. Thus, it is important to get professional advice before embarking on a particular diet. It is advisable to consult with your doctor and nutritionist.
Diets that simply reduce calories cause weight loss but keep in mind that you will lose muscle mass at the same time. Therefore, they are not a recommended option. When it comes to increasing muscle mass, you should eat low carbohydrates, combining a diet with various strength exercises. Experts believe that it helps the body to eliminate fatty deposits.
If you control the level of carbohydrates and insulin, it makes it easier to burn fat. Despite this, some research reveals that cutting back on high-protein, moderate-fat carbs force the body to use fat for energy. This helps the body lose fat and build muscle mass at the same time.
1. Avoid Alcohol Consumption
To burn fat and also build muscle mass, you should try to live without alcohol. Or, at the very least, avoid it as much as possible for burning fat and gaining muscle mass. However, a large population consumes alcoholic beverages in excess due to different reasons. This includes both civilians and veterans, who are trying to adjust to normal life.
According to veteran substance abuse statistics, the problem of addiction is more common in veterans as compared to the general public. Thus, the problem such as obesity is also prevalent among them. They should try to get professional help to overcome this problem of addiction and get their health back on track.
2. Food That Stimulates Metabolism
Some foods can speed up metabolism, so your task is to include them in your daily diet. Check out products like:
- Cayenne Pepper: It is very spicy, so will be beneficial if you introduce it into your diet gradually
- Ginger: In addition to being able to activate metabolism, ginger helps to improve digestion
- Green tea: It is preferable to drink it in the morning and afternoon
- Cinnamon: It stimulates your metabolism and helps fight sugar cravings
- Pomelo and grapefruit: These citrus fruits are ideal for those who wish to lose weight. They also improve liver function.
- Oats: It is a nutritious cereal crop that contains all the trace elements necessary for your body. Besides, it is ideal for those who play sports.
3. Healthy Fats
Sounds a little weird, right? But this is true for our body to burn more fat, it is not necessary to give up fatty foods at all. The most important thing is to choose food that contains only healthy fats. So, it is necessary to exclude fried, ice cream, pastries, and sausages from your diet. And replace them with foods that contain healthy fats:
- Coconut and olives
- Ghee (clarified butter)
- Nuts, seeds, and avocados
- Fish and egg yolk
4. Necessary Hydration
The ideal supplement to a balanced diet is nothing more and nothing less than adequate hydration. The thing to remember here is that water is the best drink you can choose for daily health and wellness. It is not necessary to consume two liters of water per day or more.
But make sure you drink enough water throughout the day so that the body can perform its functions properly. Just as experts recommend maintaining an adequate daily water intake, they advise avoiding industrial beverages that are high in sugar and salt. These beverages interfere with the fat-burning and muscle-building processes.
5. Combination of Vegetable and Legumes
To burn fat and gain muscle mass through diet, you should learn how to eat legumes in combination with nutritious and healthy foods such as vegetables. It’s not the same thing: eating a plate of red beans with vegetables and tuna, or a plate of red beans with white rice and French fries. Obviously, in the second case, the calorie content will be much higher.
6. Be Careful With Cereal Bars And Snacks
There are many snacks on the market today that are labeled sugar-free and healthy. But in fact, they contain a lot of sugar and other elements that are at least not useful for burning fat and gaining muscle mass. It’s better to make homemade cereal bars than buy them from the store. Similarly, it’s much healthier to consume healthy snacks like carrots with light hummus than a bag of chips.
7, Avoid Smoothies And Shakes
Sure, homemade fruit and vegetable smoothies, juices, and shakes are better than industrial drinks, but that doesn’t mean they’re healthy. Therefore, it is necessary to avoid their consumption in large quantities and, of course, avoid adding sugar. Ideally, one should enjoy the natural taste of their ingredients.
- Exercises To Help You Build Muscle
In addition to a healthy diet, exercise is essential. Experts usually recommend strength training if you want to gain muscle mass. You can perform them using additional weight. The fact is that short and intense efforts stimulate the production of growth hormone, which causes the body to build muscle tissue. If the body does not train enough to maintain the muscles, they disappear. Improved posture is also necessary for proper muscle function.
By exercising, eating right, and maintaining a healthy lifestyle, you can safely burn fat and build muscle mass. So you should give it a try.