5 tips to help men gain muscle and lose fat

5 tips to help men gain muscle and lose fat

You don’t want to lose weight and just want to lose fat while your muscle mass and strength are still increasing? To get toned muscle, you need to know some basic principles in eating and exercising.

Men all want a muscular body, but instead of gaining weight, many people gain… fat! In order to gain weight but not fat, you need to exercise according to a special regime that helps you both build muscle mass but also burn excess fat. Besides, you also need to eat foods that help restore muscle as well as stimulate muscle growth, but at the same time, avoid excess fat accumulation in the body.

Weight gain and loss depends on many factors. Experts have researched and given the following 5 important factors that will help you achieve your goals most effectively.

1. Cut down on drinking habits

This is advice that most people have heard of, but few can do it. However, according to a study done in 2014 in Plos ONE, even if you have eaten all the necessary proteins after training to help repair muscle damage during exercise. The habit of drinking alcohol after exercise can inhibit the protein synthesis of your body as well as the recovery of muscles.

According to nutrition and fitness experts, men’s bodies tend to store fat in the intestines as well as other important organs in the body. In addition, alcohol absorption increases the amount of fat accumulated in these locations. Therefore, if you are planning to lose fat, experts recommend that you should drink less alcohol.

2. Plan exercise

One of the biggest mistakes men often make is that they do not have a clear plan, namely that they regularly shorten the training period of each phase.

When you practice because you want to gain weight, especially if you are a beginner, each phase needs at least 6 to 8 weeks of practice to get the results you want. You need to be persistent in training and completing each stage before moving on to the next so that your brain and muscles can get used to and qualified for training.

3. Track the exercise progress

One of the key factors to this success in weight gain is gradually increasing the intensity of your exercise during weight gain. However, you will not be able to do that if you do not write down information about your training progress, such as how many weights you lifted in the previous weeks.

Unless you have a superhuman memory that allows you to memorize details and compare all the parameters of your training period from stage to stage, if not, through recent research by the American Psychological Association Ky, fitness experts encourage you to take notes, or you can post that information on social media, which will help you get more motivated to exercise and achieve the results you want. .

4. Consider when taking supplements

This supplement is very popular among bodybuilders. Supplements have the ability to help you increase efficiency during exercise, thereby helping you to easily build muscle mass and lose fat. However, supplements work best when you take the right drugs and eat the right diet.

There are many people who mistakenly believe that the more food supplements you take, the more muscular your body will be. However, putting too much emphasis on supplements will only lead you to neglect your diet. And that is one of the main causes of not building muscles in the body.

Therefore, in order to keep your body lean, it’s best to eat a balanced and healthy diet that includes fresh foods, lean meats and whole grains. You should only take supplements if recommended by your doctor or fitness professional.

5. Focus more on sleeping

Sleep is very important if you are in the middle of a workout. If you look down on getting enough sleep, the effort you put into exercising can go to hell. While you sleep, your metabolism is optimized. Sleep will help your body recharge for metabolism, which in turn will help you to burn off excess fat in your body.

Researchers at the University of Chicago have found that whether you sleep for 8 hours or not, you will lose a certain amount of weight while you sleep. However, in those who diet and get enough sleep, more than half of the weight loss comes from fat.

Studies have shown that sleeping for 4 hours causes testosterone levels in your body to decrease by 60% when you wake up compared to getting 8 hours of sleep. Therefore, to help your body in the best state suitable for building muscle and burning fat, experts recommend that you should sleep for 8 hours a night.

Above are 5 tips to help you gain weight and have a muscular body but still can burn excess body fat more easily. Health CPN hopes that after applying these methods, you will have the figure you always wanted!

The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.

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