Gain muscle, lose fat

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October 13, 2021
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When we stop losing weight at the speed we were used to before, we may think we've achieved everything we could achieve.

DATE: October 2021
AUTHOR: Rui Madeira | Exercise

Increasing muscle mass is one of the keys in this process, speeding up metabolism. For every 0.5 kg of muscle mass, an estimated loss of the same amount of fat (half a kilo) and an additional expenditure of 50 calories per day.

However, increasing muscle mass and losing fat at the same time is a difficult balance to manage.

RM Trainer leaves here some tips:

Use the correct training technique

An experienced trainer will teach you how to perform the exercises with the correct technique, adjust the loads and the speed of execution in order to apply maximum intensity, make the most of your time and preserve your health.

Use effective exercises

Exercises that involve more joints and muscle mass, such as pushing, pulling, and sitting, trigger hormonal reactions that favor lean body mass and fat loss.

Interval cardiovascular training that combines intense efforts with others of less intensity as a form of recovery also contributes to the increase in muscle mass and speed up metabolism. Searching for routes with hills, sprints when riding a bike or alternating periods of running with others of walking are some examples of activities that you can do.

Long-term low-intensity cardiovascular training and the lack of effective bodybuilding training may contribute to the production of catabolic hormones that compromise your muscle mass and be responsible for your lack of progression.

Diversify the plan

Avoid stagnation by varying your workout. Your body has the ability to quickly adapt to training stimuli. Vary your workout loads, reps and rest times throughout the year to increase your workout strength and intensity.

Eat enough calories

Calorie restriction can affect your workouts and can slow down your metabolism. A proper eating plan will allow you to train more and better. Increasing your intake of protein-rich foods like lean meat and fish, the fiber in vegetables and healthy fats in nuts, olive oil and some fish like blue fish will make you feel fuller and more energized.

Avoid refined carbs

Foods like crackers, cakes and some breads are low in nutrients and high in sugars and hydrogenated fats. They are scientifically designed to be digested quickly and make you want to eat more. In the long term, these foods contribute to increased insulin resistance, penalizing the efficiency of your metabolism.

RM Trainer then recommends following a training program prescribed by a qualified and experienced professional, as well as following a balanced eating plan in order to train safely and effectively, maximizing your results and monetizing your time.

Don't forget, most people don't plan to break down, rather they break down because they don't plan!