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KOMPAS.com – Shaping the ideal body is a long journey that is not as easy as our shadow.
On the one hand, we must discipline the diet and exercise to eliminate fat
But doing both does not just lead the muscles. To be able to build muscle, we need to define the type of food that comes in, while doing the right exercise.
Well, to eliminate fat and build muscle immediately, there are several possible strategies:
1. Concentrate on strength training
UberImages Illustration of training in bodybuilding The weightlifting is the ideal type of exercise to shape and increase muscle mbad. Lifting weights will increase muscle fibers and make them bigger and stronger.
In addition to weightlifting, other bodybuilding exercises like pushups, pushups, sit ups and squats can also be the best way to develop your muscles. Try to move all major muscle groups or trunk muscles during exercise by doing 4 to 7 repetitions in each exercise.
See also: 7 Muscle Muscles for Beginners
2. Applying a Caloric Deficiency System
halfbottle Illustration Diet and Body Shape Applying a caloric deficit means that we must reduce the number of calories a day to lose weight. How to eat fewer calories, exercise more frequent / intense, or a combination of both.
The caloric deficit system helps the body accelerate metabolism to eliminate fats while slowing down the process of protein breakdown. Try to apply moderate calorie descriptions, which reduces about 20 to 25% of daily caloric requirements in a diet that allows us to lose fat during muscle building processes.
See also: Dietary Guide 2000 Calories for Lose Weight
3. Choose High Intensity Exercise Interval
jacoblund Sport Illustration Combine your favorite strength training (lifting weights or squats) with high intensity interval sports aka HIIT about 10 to 20 minutes. The combination of these two types of exercise helps to burn fat more effectively even after completing the exercise.
HIIT sport sessions can include several types of cardio exercises, performed continuously with various movement variants and repeatedly looped. For example, a combination of squats, burpees, jacks, push-ups and others done successively.
While running can also be HIIT if it is done with various variations, like sprint sprint, continue climbing stairs, push ups or push-ups, then repeated sprints again and so on [19659002] See also: Interval training for a thinner body and athletes
4. Repetitive training of the abdominal muscles with the aid of medicine-ball “/> jacoblund Illustration of the exercise of the abdominal muscles with the help of a medicine ball
Over time, the body gets used to the exercises and the same sports movements only. Well, so it is important to vary the types of exercises to train different muscles and continue to benefit differently from the exercise performed.
Try to change the type of exercise every 4 to 6 weeks. The easiest way is to increase the intensity of the training session, to change the rest time, to vary the load, to increase the speed of the movement and to make joint exercises with other types of sports.
5. Eat a varied diet
illustration of a healthy diet The exercise is only 39 years old. a way to get rid of fat and gain muscle. To optimize it, we must eat a balanced, varied and healthy diet.
In the middle of the busyness, do not be tempted to eat foods that are not healthy and even sick because of bad food. Body health remains mandatory to be the main goal rather than eliminating fats and strengthening muscles.
See also: The best snack for your muscular exercises
6. Enough of rest
Bavorndej Illustration of deep sleep Just so that the goal is achieved, do not force yourself by exercising for seven days a week. Because the recovery process is just as important as the training. An important recovery process is sleeping enough.
Sleep is essential for the rest and repair of muscle tissue that can be fatigued and damaged during exercise
Sleep also helps the body regain its strength and relieve muscle aches and pains during exercise. # 39; exercise. [19659002] See also: The importance of rest factors in muscle formation
