A slender, muscular figure not only decorates, it is a sign of good health. Often, it is the figure that is the main criterion for evaluating at the first meeting. That is why an increasing number of people are striving not only to lose weight, but also to build good muscles. If you get it right, you can do everything at the same time.
Instructions
Step 1
Don't try to lose weight with a rigid diet. If you lose more than 1 kg per week, the body will slow down the process of burning fat. Such a sharp reduction in the calorie content of your diet will be a signal for the body about the onset of difficult times, which means that the energy reserve in the form of fat cannot be spent. In addition, you will not have enough energy to accelerate the growth of muscle fibers.
Step 2
Review your nutritional guidelines. In order to eliminate the accumulation of fat, reduce your daily calorie intake by about 10-15%. Make your meal fractional. Five to six meals a day allows your liver to fully convert calories into kinetic energy without putting anything in reserve.
Step 3
Protein is needed for active muscle growth. Therefore, low-protein diets are absolutely not suitable for you. Your diet should be high in lean meats and dairy products. Be sure to start your day with porridge or muesli. The slow carbohydrates contained in them will allow you to reduce the calorie content of lunch and dinner by 5-10% without any problems.
Step 4
Eliminate transgenic fats, smoked meats and fast carbohydrates found in confectionery from your diet.
Step 5
To get rid of subcutaneous fat, you need regular aerobic exercise. The best way to lose weight is with interval jogging. Alternate running at an average pace with short accelerations. Running on an incline helps to use up lipid stores very well. Run over rough terrain, or set a 10-15 degree angle on your treadmill. The duration of the run should not be less than half an hour. It is this duration of exercise that is needed to turn on the fat burning mechanism.
Step 6
Do strength training three times a week. This is necessary for both men and women.
Step 7
To grow muscles faster, do basic exercises aimed at working out a large number of muscles at the same time. Narrow, targeted exercises are needed only by professional athletes who bring their muscle relief to perfection. Your favorite exercises should be: deadlift, chest press, squats, pull-ups and push-ups.
Step 8
Working with free weights helps build muscle faster than working with machines. This will allow you to exercise even in the most poorly equipped gym. A barbell and a set of dumbbells of different weights are also there.
Step 9
Consult with a fitness instructor before starting strength training on your own. The effectiveness of most basic exercises is directly dependent on correct execution. Spend some money on personal training to learn the correct technique.
Step 10
Make sure to rest at least one day between strength training. Otherwise, you can "clog" the muscles. This will lead to the fact that the growth of the muscles will slow down significantly.
