Burning the fat while building the muscle!
Focus on strength training
Weight lifting is an ideal type of exercise to form and enlarge muscle mass. But in fact, the results of muscle building will be more effective if you are just starting to lift weights as your exercise plan this time - or for those of you who just take a break from strength training. This is because your body is not used to the process of muscle formation from lifting weights, so that the new muscles are still easily formed.
It's a different story if you have always been diligent in strength training, for example for 6-8 months without a break. In this condition, you tend to have difficulty doing both at once because the muscles usually begin to form.
Besides lifting weights, other strength training such as push ups, pull ups, sit ups, and squats can also be the best way to build muscle. Try to move all the major muscle groups during exercise by doing 4 to 7 repetitions in each exercise.
Apply a calorie deficit system
Applying a calorie deficit means you need to reduce the number of calories a day to lose weight. Do this by eating fewer calories, exercising more often / intensely, or a combination of both.
The calorie deficit system helps the body accelerate the body's metabolism to eliminate fat while slowing down the process of protein breakdown. This effect ultimately affects the body's ability to build muscle effectively.
Try to apply moderate calorie to consume, which reduces about 20 to 25 percent of the daily calorie requirements in your diet that allows you to lose fat during the process of muscle formation.
Choose high intensity interval training
Combine your chosen strength training (whether it's weight lifting or squat) with high intensity cardio interval aka HIIT for about 10 to 20 minutes. This combination of two different types of exercise helps burn fat more effectively even after you finish exercising.
HIIT sessions can consist of many types of cardio exercises, which need to be done for 3 to 6 days per week for a longer duration. For example walking on a treadmill for 45 minutes combined with weight training three times per week.
While running outdoors and cycling are high intensity cardio interval exercises that need to be done outside of free exercise, which is about 2 to 3 times per week.
Change your type of exercise
As time goes by, the body will get used to your exercise and your movements. Well, for that it is important to routinely vary the types of exercises to train different muscles and continue to get different benefits from the exercise done.
Try to change your type of exercise every 4 to 6 weeks. The easiest way is to increase the intensity of the training session, change the rest time, vary the load, increase the speed of movement, and do joint exercises with other types of exercise.
Eat varied of foods
Exercise is just one way to get rid of fat and gain muscle. To optimize it, you must eat balanced, varied, and healthy foods.
In the midst of your busy life, don't let your diet not be healthy and even make you fall ill because of the wrong food. Body health must still be your main focus rather than removing fat and forming muscle.
Enough rest time
Just so that your goals are met, do not force yourself to exercise for seven days a week. The reason, according to Clark, the recovery process is as important as training. One important recovery process is enough sleep.
Sleeping is very important to rest and repair muscle tissue that may be tired and damaged during exercise. Sleep also helps the body fully restore your strength and relieve muscle pain during exercise.
