Forming an ideal body is a long journey that is not as easy as thought. On the one hand, you need regular dietary discipline and exercise to help remove fat because the calories that go in are less than those released. But doing both is not merely direct muscle. To be able to build muscle, all you have to do is just the opposite: Eat more and reduce physical activity outside of your exercise schedule. So, how to deal with two things that are the opposite but must be done together like this? The following tips.
Tips for removing fat and forming muscles at one time
In order to get rid of fat and build muscle at once, you need to ...
1. Focus on strength training
Weight lifting is a type of exercise that is ideal for forming and raising muscle mass. But in fact, the results of muscle formation will be more effective if you are just starting to lift weights as your exercise plan this time - or for those of you who are just taking a break from strength training. This is because your body is not familiar with the process of muscle formation from lifting weights, so that the new muscles are still easily formed.
Another story if you have been diligent in strength training, for example, for 6-8 months without pause. In this condition, you tend to have difficulty doing both at once because usually the muscles have started to form.
Apart from lifting weights, other strength training such as push ups, pull ups, sit ups, and squats can also be the best way to build muscle. Try to move all the major muscle groups during the exercise by doing 4 to 7 repetitions in each exercise.
2. Apply a calorie deficit system
Applying a calorie deficit means you need to reduce the number of calories a day to lose weight. You do this by eating fewer calories, more often /intensely exercising, or a combination of both.
The calorie deficit system helps the body accelerate the body's metabolism to eliminate fat while slowing down the protein breaking process. This effect ultimately affects the body's ability to build muscle effectively.
Try to apply moderate calorie desifit to reduce about 20 to 25 percent of your daily calorie needs in your diet, which allows you to lose fat during the process of muscle formation.
3. Select high intensity interval sports
Combine your chosen strength training (whether it's lifting weights or squats) with high intensity interval cardio or HIIT exercise for about 10 to 20 minutes. This combination of two different types of exercise helps burn fat more effectively even after you finish exercising.
HIIT sports sessions can consist of many types of cardio exercises, which need to be done for 3 to 6 days per week with a longer duration. For example, walking on a treadmill for 45 minutes combined with weight training three times per week.
While running outdoors and cycling is a high intensity cardio interval exercise that needs to be done outside of free practice, which is about 2 to 3 times per week.
4. Mutual exercise type
As time goes by, your body will get used to the exercises and movements of your sport. Well, for that it's important to routinely vary the types of exercises to train different muscles and continue to get different benefits from the exercise done.
Try changing your type of exercise every 4 to 6 weeks. The easiest way is to increase the intensity of training sessions, change rest periods, vary loads, increase movement speed, and do joint exercises with other types of sports.
5. Eat varied food
Exercise is only one way to get rid of fat and get muscle. To optimize it, you must eat a balanced, varied and healthy diet.
In the midst of your busy life, don't let your diet not be healthy and even make you fall ill because of the wrong food. Body health remains your main focus rather than removing fat and forming muscles.
6. Enough rest
Just so that your goals are fulfilled, don't push yourself by exercising for seven days a week. Because, according to Clark, the recovery process is as important as training. One important recovery process is getting enough sleep.
Sleep is very important to rest and repair muscle tissue that may be tired and damaged during exercise. Sleep also helps the body restore your full strength and eliminate muscle pain during exercise.
- Various Simple Ways to Get Rid of Back Fat
- What happens to the muscles after you start diligently lifting weights
- Can Muscles Really Decrease If We Stop Sports?
- 4 Most Effective Ways to Burn Body Fat