How to burn fat, not muscle: 6 ways

In the desire to find a slim body, we often do a lot of stupid things. For example, skip meals or stop eating altogether. However, as a result, we lose not excess fat, but muscle mass that is important for the body. About how to lose weight without harming the muscles, says fitness trainer Maxim Bolomozhnov.

- The first step is to change the power.

It is from him that success depends on 70-80%. The following proportion of proteins, fats and carbohydrates is considered ideal for burning fat: 40/30/30. But you should not limit yourself sharply - it is important to move gradually, to allow the body to rebuild. For example, if you are used to eating a cake a day, gradually reduce portions so that one fine day completely refuse it.

It is best to eat five to six times a day with an interval of 2-2.

5 hours: three main meals, two or three snacks. If you need muscle growth, lean on protein foods. But do not forget to combine it with fats and carbohydrates (although in smaller quantities).

How to burn fat, not muscle: 6 ways

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Often we confuse the desire to eat with the desire to drink, or rather, we do not confuse, but the hypothalamus - part of the brain where the centers of hunger, thirst and satiety are located.

Therefore, if you think that you are hungry, drink a glass of water and wait 15-20 minutes: if the feeling of hunger has not passed, then you really want to eat.

How to burn fat, not muscle: 6 ways

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First, on protein digestion the body needs more energy and time. Secondly, protein is the main "building material" for the whole organism, including muscles. If you just want to burn fat, while not gaining weight, then to determine the individual daily intake, multiply 1-1.

2 grams of protein per kilogram of your weight. If you want to gain weight, then multiply two grams of protein per kilogram of weight. It is this amount of protein that you need to “build” muscle mass.

How to burn fat, not muscle: 6 ways

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Morning (two hours before training and once after it) - the optimal time for carbohydrates.

On training days, if you want to lose weight, calculate the body’s need for carbohydrates according to the formula: multiply two grams of carbohydrates by one kilogram of weight. And on non-training days, reduce carbohydrates to 1.5 grams per kilogram of weight. And eat carbohydrate foods only until 16 hours.

How to burn fat, not muscle: 6 ways

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Fats should not be completely excluded - they necessary for the coordinated work of the body. For example, the condition of hair, nails and skin depends on them in many ways. In addition, they perfectly saturate and permanently relieve hunger. Eat foods that are high in omega-3 and omega-6 polyunsaturated fats. These are found in fish, walnuts, egg yolk and avocados.

To calculate the correct amount of servings, use the formula: multiply one gram of fat by one kilogram of weight.

How to burn fat, not muscle: 6 ways

Photo: shutterstock. com

Even for beginners I recommend do 40-50 minutes four times a week. Moreover, two workouts should be cardio, and the other two - with weights (barbell or dumbbells). Do not forget to rest for two to three minutes between sets.

And for muscle growth, it is better to do a combination of exercises such as traction, squats, lunges and bench presses. They use the most muscle.

Spend the first few classes with the trainer - he will put the correct technique. If you do the exercises incorrectly, then instead of muscles and getting rid of excess weight, you will get injuries and wasted time.

How to burn fat, not muscle: 6 ways

Photo: shutterstock.

com

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