To burn fat and gain muscle mass at the same time, it is necessary to practice physical activity daily and eat a balanced diet with an increase in the consumption of proteins and good fats.
Physical activity should be focused especially on strength exercises such as bodybuilding and CrossFit, which will stimulate the gain of muscle mass. On the other hand, adding 30 minutes of aerobic exercises such as light walks and biking helps fat loss without affecting muscle mass.
How should the diet be
To gain muscle mass, the diet should have protein-rich foods at all meals, including snacks. These foods include meats, fish, chicken, eggs, and cheeses, which can be added to sandwiches, pancakes, and tortillas to increase the protein value of the meal.
Another important point is to include good fats in the diet, which can be found in foods such as peanuts, almonds, walnuts, merey or cashew, tuna, sardines, salmon, chia, flaxseed, avocado, coconut. These foods help reduce inflammation in the body and give you the nutrients necessary to increase muscle mass.
In addition to this, the consumption of whole foods such as bread, rice, pasta and whole grain cookies should be preferred, making meals that combine carbohydrates and proteins or fats such as bread with cheese, arepa with egg or a wheat tortilla with grilled chicken.
How should physical activity be
To gain muscle mass, the ideal is to do strength exercises such as weight lifting or bodybuilding and CrossFit, because these activities force the muscle to carry more weight, which is the main stimulus to make it grow. It is important to remember that training should stimulate more muscle capacity, with a progressive increase in load and the accompaniment of a physical trainer.
In addition to anaerobic training, it is also interesting to add a low intensity aerobic training such as walking, dancing, riding a bicycle or skateboard, since they stimulate fat loss while preserving the muscle mass gained during weight training.
Reducing fat and increasing muscle is important to have a strong and healthy body, for this, it is necessary to carry out adequate physical activity and have an adequate diet.
Adequate water intake
Drinking at least 2.5 liters of water is important to increase the stimulus of muscle mass gain and to combat fluid retention, helping to deflate the body.
The older the person, the more water they should drink, and a good strategy to measure whether the water consumption is adequate or not is to observe the color of the urine, which should be very clear, almost transparent, and odorless.
The table below provides an example of a 3-day menu to build muscle hypertrophy while burning fat.
|Main meals||Day 1||Day 2||Day 3|
|Breakfast||1 glass of skim milk + omelet of 2 eggs with cheese + 1 fruit||1 natural yogurt + 2 slices of whole wheat bread with egg and cheese||1 cup of coffee with skim milk + 1 arepa with chicken or 2 medium whole wheat pancakes with cheese|
|Morning snack||1 slice of bread with peanut butter + fruit juice||1 fruit + 10 units of merey or cashew||1 fruit + 2 boiled eggs|
|Lunch dinner||150 g of meat + 4 tablespoons of brown rice + 2 tablespoons of beans + raw salad||Wholegrain tuna pasta and natural tomato sauce + green salad + 1 fruit||150 g chicken + sweet potato puree + sautéed vegetables + 1 fruit|
|Afternoon snack||1 natural yogurt + chicken sandwich with light cottage cheese||Coffee or tea without sugar + Wheat tortilla stuffed with chicken and cheese||Avocado smoothie with 2 tablespoons of oatmeal|
In addition to being careful with carbohydrates, proteins and fats, it is also important to increase the consumption of fruits and vegetables, since vegetables will provide essential vitamins and minerals to allow the proper functioning of the body and promote muscle hypertrophy.