This Article is about how to reduce fat and build muscle at the same time
1. Eat protein Rich foods. The main key to lose fat is to prioritize protein in your daily intake as it helps for the muscle growth. There are Lots of diets to be followed on the internet, which may differ according to each one's lifestyle and metabolism.
Animal and vegan protein sources. Dairy products and whey isolates are the best protein sources available in market.
Animal protein sources include Chicken, Beef, salmon, Prawns Whereas vegan include tofu, paneer, mushrooms and broccoli
Dairy products include cheese, butter and milk
Whey isolates are readily available products which can be consumed as a pre- or post -workout.
2. Diet : Calorie deficit diet plays an important role in fat loss and muscle growth.
Spot reduction is not always safe. So a considerable amount of weight loss in a month is appreciable.
Calorie deficit in the simplest form is the number of calories burnt should be higher than the number of calories we consume.
The main goal is to be in calorie deficit.
Focus on your goals
The main key for fat loss is Diet as it plays an important role.
3. Workouts : Workouts may vary accordingly to a person
Fat doesn't get reduced in a particular body part
People who go to gym follow a particular diet and workout regime according to their body type.
So start off with basic exercises like push-ups, pull-ups.
Then hit on with the machines for the workout
Don't ego lift in the gym as it causes muscle injury.
Go for a walk
Be active to burn some extra calories
If you aren't a gym person, You can try home workouts.
Try doing HIIT (High Intensity Interval Training) which burns more calories in a short interval of time.
Do cardio after the workouts for Fat loss. Some may think that doing cardio before workout may enhance fat loss, but that isn't true. Doing cardio prior workouts drains your energy, and you can't focus on your strength training.
Do cardio workouts like cycling, jogging or walking after your strength training.
Stretch before or after your workouts.
Only Cardio does not help to aid fat loss. Doing cardio helps in weight loss, which may gain after some months if you stop doing that. So weight loss is different from fat loss.
Some of the HIIT workouts are
*High knees
*Burpees
*Push-up
*Core exercises
*Planks
*Squats etc
These are the 3 things in a lam overall idea of fat loss and building muscle.
Carbohydrates doesn't help you to gain weight, instead try taking complex carbohydrate sources in your fat loss journey. Carbohydrates like Sweet potatoes, Rice, Potatoes can keep you full for a long time.
Fruits can be consumed rather than fruit juices as it contains sugary contents.
Fruits which are helpful in fat loss are Watermelon, Pineapple, Papaya and berries.
Nuts can be consumed for your daily fat content.
So for the conclusion,
Stay consistent and Consistency is the key to success.
Eat less and move more aids to weight loss.
Eat less, move more, and high protein aids fat loss.
But as of me,
Eat right
Move more
High protein aids fat loss and building muscle.
Stay strong.
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