Contents:
- Medical Video: How Does Exercise Impact Weight Loss?
- Tips for removing fat and forming muscles at one time
- 1. Focus on strength training
- 2. Apply a calorie deficit system
- 3. Choose high intensity interval training
- 4. Routine mutually type of exercise
- 5. Eat varied foods
- 6. Enough rest
Medical Video: How Does Exercise Impact Weight Loss?
Forming an ideal body is a long journey that is not as easy as thought. On the one hand, you have to have dietary discipline and regular exercise to help eliminate fat because the calories that go in are less than those released. But doing both is not merely direct muscle. To be able to build muscle, all you have to do is just the opposite: Eat more and reduce physical activity outside your exercise schedule. So, how to deal with two things that are the opposite but must be done together like this? The following tips.
Tips for removing fat and forming muscles at one time
In order to get rid of fat and form muscles at once, you need ...
1. Focus on strength training
Weight lifting is a type of exercise that is ideal for forming and raising muscle mass. But in fact, the results of muscle formation will be more effective if you are just starting to lift weights as your exercise plan this time - or for those of you who are just taking a break from strength training. This is because your body is not familiar with the process of forming muscles from lifting weights, so that the new muscles are still easily formed.
Another story if you have always been diligent in strength training, for example for 6-8 months without pause. In this condition,You tend to have difficulty doing both at once because usually the muscles have started to form.
Besides lifting weights, training other strengths like push ups, pull up, sit ups, and squatcan also be the best way to build muscle. Try to move all the major muscle groups during the exercise by doing 4 to 7 repetitions in each exercise.
2. Apply a calorie deficit system
Applying a calorie deficit means you need to reduce the number of calories a day to lose weight. You do this by eating fewer calories, more often / intensely exercising, or a combination of both.
The calorie deficit system helps the body accelerate the body's metabolism to eliminate fat while slowing down the protein breaking process. This effect ultimately affects the body's ability to build muscle effectively.
Try to apply moderate calorie desifit, which is to reduce about 20 to 25 percent of your daily calorie needs in your diet, which allows you to lose fat during the process of muscle building.
3. Choose high intensity interval training
Combine your chosen strength training (whether it's lifting weights or squats) with high intensity interval cardio sports, aka HIITabout 10 to 20 minutes. This combination of two different types of exercise helpsFat burning is more effective even after you finish exercising.
HIIT sports sessions can consist of many types of cardio exercises, ywhich needs to be done for 3 to 6 days per week with a longer duration. For example, walking on a treadmill for 45 minutes combined with weight training three times per week.
While running outdoors and cycling is a high intensity cardio interval exercise that needs to be done outside of free practice, which is about 2 to 3 times per week.
4. Routine mutually type of exercise
As time goes by, your body will get used to the exercises and movements of your sport. Well, for that it is important to routinely vary the types of exercises to train different muscles and continue to get different benefits from the exercise performed.
Try to change your type of exercise every 4 to 6 weeks. The easiest way is to increase the intensity of the training session, change rest periods, vary the load, increase the speed of movement, and do joint exercises with other types of exercise.
5. Eat varied foods
Exercise is only one way to get rid of fat and get muscle. To optimize it, you must eat balanced, varied, and healthy foods.
In the midst of your busy life, don't let your diet not be healthy and even make you fall ill because of the wrong food. Body health remains your main focus rather than removing fat and building muscle.
6. Enough rest
Just so that your goals are fulfilled, don't push yourself by exercising for seven days a week. Because, according to Clark, the recovery process is as important as training. One important recovery process is getting enough sleep.
Sleep is very important to rest and repair muscle tissue that may be tired and damaged during exercise. Sleep also helps the body restore your full strength and eliminate muscle pain during exercise.
