Is it possible to reduce fat and gain muscle at the same time?
Reducing fat and gaining muscle from a physiological point of view, it seems impossible at the same time. The fat loss state is a catabolic state, in which there must be insufficient calories, and the muscle growth state is an anabolic state.
Generally, when dieting, your muscles will also shrink by 30% to 60%.
Loss of muscle will lead to loss of strength and will be reflected in frustration due to continuous training.
Fortunately, there is a way to achieve the sacred goal of reducing fat and gaining muscle at the same time.
The solution is to spend more time in the anabolic state than in the catabolic state to Reduce Fat and Gain Muscle.
To understand this concept we are going to talk about a study carried out at the Master’s University in Canada that lasted 4 weeks.
The researchers divided overweight young people into two groups. The only difference between the two groups was the amount of protein they consumed per day. The first group consumed 1.2 grams of protein per kilogram of body weight per day, and the second group consumed 2.4 grams per kilogram of body weight.
To promote weight loss, both groups were getting 40% less calorie intake than they needed.
For them the norm with a 40% reduction turned out to be 2,300 calories a day. It sounds like a lot, but each of them weighed around 100 kilos and they had to train 6 times a week.
The workouts they did per week were 2 intense weight training workouts, two intense sprint workouts on the spinning bike, a workout where they had to do the routine in a limited time and an isometric exercise routine. In addition, they were instructed to stay active and take at least 10,000 steps a day.
The results were very impressive: both groups lost weight and those who were taking 1.2 grams of protein per kilogram reduced 3.5 kg, while the second group reduced by 4.8 kg.
None of the members of the 2 groups lost muscle; on the contrary, members of the group taking 2.4 grams of protein gained an average of 1.2 kilos of muscle per person.
The researchers were very impressed, it was one of the first studies to show that controlling diet and exercise can make you lose a lot of fat and develop muscle in a relatively short period of time.
They say there were 4 keys to success:
1. Researchers say the most likely reason for accelerated fat loss is high-intensity exercise on a spinning bike.
In addition, they say that it is precisely this type of cardio that helped lose fat without losing muscle.
2. High protein intake of 2.4 grams per kilogram which helped create the positive anabolic environment for muscle growth.
3. Ingesting a high dose of protein after exercise, which in this case, 50g was supplied.
4. Control with diet and exercise.
10 suggestions that can help you along the way.
Strength training should be intense and hard.
It has been proven by many studies that hormones released during weight training promote fat loss.
En una bicicleta de spinning realiza sprints.
It is important that you perform it with a high level of intensity. perform sprint intervals of 8 seconds by 12 seconds of rest;
Increase your protein intake in a good way.
Free amino acids need to be present in the blood to create the anabolic environment for muscles to achieve growth.
Distribute protein intake throughout the day .
So that the body constantly has plenty to draw from for recovery and muscle building.
No debes sobrecompensar.
It is very common that at the end of exercising people feel so hungry that they ruin their entire diet.
The high-protein diet is a great ally to achieve a feeling of food satisfaction with less food, but it is still important to control yourself.
Log what you have eaten.
This will help to better control your diet and avoid overcompensation.
Come carbohidratos complejos
The carbohydrates you eat should be complex, this will give you enough energy to cover your day and prevent you from becoming hungry shortly afterward to eat.
A good goal is 7 to 10 thousand steps a day.
The more active lifestyle will help them reach their goals faster.
Planifica el futuro.
By gradually reaching your goal you can increase the amount of calories while maintaining your training volume.
Avoid stress to the maximum.
To achieve this I recommend supplementing with vitamins B and C, sleep well, hydrate well, try to reduce psychological stress.
It has been proven that stress and Cortisol are the worst enemies of muscle growth.