Ladies, there is only a thin line between reducing body fat and increasing muscle mass. In bodybuilding and fitness articles for Men are often told that if you want to gain muscle mass, you need to gain volume. However, this is not the goal of most women (of course there are exceptions).
Promote muscle growth, if you want to burn fat. You need to eat and make smart nutritional choices to nourish your muscles and grow. But diet alone is not enough. To maximize results, combine strength training and high-intensity cardio.
Read 6 Most Effective Tips , to overcome the thin line between building muscle and losing fat.
1. INCREASE YOUR PROTEIN CONSUMPTION
Don’t be afraid to increase your protein consumption. Increase your daily protein to 1.5 or even 2 grams of protein per 0.5 kg of body weight. Yes, you read that right.
If you consume plenty of protein, that is fairly evenly distributed throughout the day , your muscle tissue will be protected from breakdown. With amino acids floating around in your system, your body feels that it doesn’t have to break down muscle tissue to harvest them. How much is “a lot”? That would be up to 300 grams for a healthy 68 kg woman .
Recent studies have also shown that five times the current daily protein recommendation (0.36 grams per 0.5 kg body weight) has no negative effects on body fat stores . 1
In addition, a high-protein diet has been shown to have a positive effect on the number of calories you burn during the day. This translates into an increase in the amount of calories consumed by the Process of digestion, absorption and distribution of nutrients is burned, what is known as the thermal effect of food (TEF) .
The thermal effect of food (TEF) is a measure of the energy consumption during digestion. TEF averages 10%. So if we eat 3000 kcal from food, the processes of absorption, digestion and storage of food consume about 300 kcal through heat.
2. EXERCISE FOR MUSCLE BUILDING, NOT FAT LOSS
Spending time on endless low-weight circuit training for high reps isn’t the best recipe for building muscle. Instead, focus on integrating compound movements like squats, deadlifts, presses, and rows. These movements allow you to lift the most weight and stimulate the greatest possible muscle mass , which is why they should be the foundation of any workout. Focus on increasing the weight you can use over time and aim for 5-8 reps per set.
that is difficult to do 15 to 20 reps .
The combination of heavy weight training and training with high repetitions is ideal for muscle growth .
3. LIMIT YOUR CARBOHYDRATES
You knew this was coming, didn’t you? Yes, you need to cut carbs – not fully, but to a point where they are used efficiently. Many of us have a real problem when it comes to addressing this problem, which is why the reading obesity epidemic is worsening .
Consume most of your carbohydrates when they are most useful to you : two hours before training and immediately after training . The rest of your carbohydrates should come from high fiber vegetables throughout the day. Vegetables help keep your energy levels in check and satisfy hunger pangs.
A good starting point is to about 1.5 grams of carbohydrates per day throughout the day Aim for 0.5kg body weight (or 1 gram per 0.5kg if you are overweight). Of course, the amount of exercise you do on any given day will affect this. On days without training, you should lower your carbohydrates to 0.75 to 1.0 grams per 0.5 kg.
4. EAT HEALTHY FATS
Too many women outrageously cut their fat intake to reduce body fat. As a result, they not only lose weight, but lose too her hair as well as her once beautiful skin and nails. Fats play an important role in maintaining optimal cell structure and optimal hormone levels, both of which are critical to supporting a muscle-building environment. They also play a role in making you feel full.
Aim to get around 0.5 grams of fat for every 0.5 kg every day Consume body weight. This means that a 150 pound woman should be consuming around 75 grams of fat every day. Make sure you cite a variety of sources to take advantage of the many benefits that different types of fat (omega-3s and 6s, monounsaturated and saturated fats) have to offer.
Examples of healthy fats: Salmon, sardines, walnuts, flax, chia seeds, macadamia nuts, avocado, olive oil, hemp oil, egg yolks and coconut oil.
You can find more about fats in the article: Fats that do harm and that are useful for us
5. EAT A MODERATE NUMBER OF CALORIES
If you want to walk on eggs while building muscle and burning fat, you need to find your caloric “happy medium”. You need to eat enough calories to promote muscle building while also promoting the release of fat from storage.
Remember, You are not on a diet ! They are trying to increase the size of muscle tissue while preferentially burning stored fat. A woman who works out at the gym needs the right balance of macronutrients and enough calories to fuel her muscle building and fat loss efforts. This is what my recommendations are for.
6. USE CARDIO TO BURN FAT, NOT CALORIES
One of the biggest mistakes people make when trying to burn body fat is doing lengthy sessions of stationary cardio . This works by burning calories, but it can also lead to a calorie deficit, where your body begins to burn muscle tissue in preference to body fat. Use high intensity interval training (HIIT) instead as the primary form of cardio. Why? HIIT has been shown to preserve muscle mass and even increase fat consumption for fuel. 4,5 This is a winning combination!
After a 3-5 minute warm-up through your first interval by giving it your all for 60 seconds . Then allow yourself some rest by pulling back until your heart rate has reached a comfortable rate again, which should last 2-4 minutes . At this point you are ready to give your all again. The key to HIIT is to walk at full speed like a bat out of Hell during these work intervals . Otherwise, your results will be disappointing.
HIIT is very stressful on your body, so don’t try it every day. Do 1-3 workouts per week, 3 being the absolute maximum . If you feel like HIIT is draining your energy in the weight department, reduce the value.
For more information on HIIT workouts, see our articles: 5 Secrets Of HIIT Workouts That You Must Know About 8 Week HIIT Workouts For Effective Fat Burning.
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