Experts explain how it is possible to combine the two objectives to obtain results in training
When starting to exercise, some people want to burn fat and lose weight, but also want to gain muscle mass. So the question arises: will it work? Know that it is possible, yes, to combine the two goals and achieve results.
Nutritionist Karoline Silva explains that, during training, fat is used as one of the energy sources by the body to produce movements and, therefore, generate muscles. The practitioner also clarifies that lean body mass is 72% water, 21% protein, and 7% bone minerals. Fat mass is made up of 20% water and 80% adipose tissue.
gaining lean mass
Juliana do Vale, a physical education teacher, also says that it is possible to gain lean mass and eliminate fat. “All strength training, no matter how small, builds hypertrophy and helps you lose fat,” she says.
It explains this when people aim gain lean mass, but need to get rid of fat, individualized work is needed and focused, in the first place, on fat loss. “The work must be done together, taking into account that one will help and interfere with the other,” the teacher completes.
For students who are just starting training, the results will be more noticeable. This is because the new stimuli cause the individual to achieve both at the same time. However, even in the case of beginners, Juliana do Vale points out that weight loss will be greater than mass gain.
Keep an eye on the food
Nutritionist Karoline Silva says that, to increase lean body mass, training and food they have to go together. “If you don’t follow a proper diet, you won’t have the energy you need to train and evolve in training. This will slow down your mass gain. If you follow a mass gain diet and don’t train, you can get the opposite result , or gain weight,” he explains.
The nutritionist takes the opportunity to give some advice to help increase lean body mass:
- Do physical exercises regularly, preferably bodybuilding combined with aerobic exercises. Talk to your instructor so he can determine what’s best for your goal and body type;
- Sleep well at night. On average, you need to rest six to eight hours;
- Prepare meals every three hours;
- Give preference to natural foods (organic, without preservatives, pesticides and dyes). They help keep the skin plump and free of cellulite;
- Decrease your salt intake diet;
- Decrease your carbohydrate intake with white flour. You prefer wholemeal;
- When preparing the dish, consume a large serving of protein (chicken, salmon, hake, tilapia, tuna, hake, egg, real quinoa grains, white turkey, kani, soy protein), a medium serving of vegetables , vegetables and salad. Also add a small portion of carbohydrates: rice, brown rice, potatoes, sweet potatoes, cassava, pasta, cassava, yams, etc.;
- During mid-morning and afternoon snacks, eat goat cheese or buffalo mozzarella, soy yogurt, fruit or smoothies blended with real quinoa flakes;
- Consume foods that contain whole carbohydrates before exercise to provide the energy needed for exercise;
- After training, prefer foods that have protein for muscle recovery or make use of supplements such as branched chain amino acids (BCAA – Branch Chain Amino Acids, in English) and protein-based. Talk to your nutritionist to find out which product is best suited to your goal and biotype.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
