Health

Losing fat without losing muscle: training and supplementation keys

Most of the time, getting a fitness body in a sports person is not a matter of losing weight and losing weight, it is a matter of losing fat, gaining muscle and getting definition. In order to do this, you should consider an adequate training and also a good nutritional plan, including supplementation.

Be careful to reduce your activity exclusively to cardiovascular training or with an excessive limitation of caloric intake, in both cases it is true that you will lose fat, but you will also lose muscle mass, causing the metabolism to slow down and spend fewer calories each time.

It is much more efficient to direct your training towards muscle gain, bear in mind that muscle needs a lot of energy simply because it is there, so your metabolism will increase as you gain muscle and you will be able to eat more without gaining adipose tissue. That’s why we propose a training and a supplement aimed at this goal of burning fat, but eye, without putting at risk the muscle, quite the contrary, we seek to stimulate it and recover better after the wear and tear of training.

WHY STRENGTH IS IMPORTANT
Within your program trying to put you in an optimal metabolic environment, choose at least one day a week when you train to be stronger through major exercises such as squat, deadweight and bench press and move in 3-5 sets of 3-5 repetitions with high loads.

And whenever you can, incorporate combined circuits and exercises into your workouts, rather than the traditional cardio on an elliptical or stationary bike. For example:

CIRCUIT WITH DUMBBELLS (6-10 KG EACH)
Lunge + press (6-10 repetitions)

Deadweight + paddle (6-10 repetitions)

Push ups on dumbbells (6-10 repetitions)

Back stride with bicep curl (6-10 repetitions)

Series: You can choose a number of laps (between 3 and 6) and improve the time it takes to finish them. Or conversely, choose a training time between 10 and 20 minutes and check how many laps you do on the circuit.

Rest: you should only rest when you really need it (not when you want to…) either due to muscle fatigue or cardiovascular fatigue. And get back to the action when you think you can.

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