Can You Lose Weight And Increase Muscle "At the Same Time"?
“How can I fit in? Is Losing weight just got toned muscles? ”. This is the most common question for beginners, it is equivalent to the question: "How do I get a six-pack abs?"
But the problem is, when you ask such questions, you always get different answers, sometimes even conflicting, even if your respondents are experts, those who are supposed to know this very well.
So, what is the answer to this problem? Can you at the same time be able to effectively lose weight and gain firm muscle at the same time? The short answer for you is: You can both lose weight and also increase your muscles at the same time. However, this is an extremely difficult and complicated issue.
Let me explain this to you more clearly: Our first problem is, you want to lose weight and have a toned muscle "at the same time." If your "at the same time" concept here refers to a certain month or 12 weeks, in this case, you won't be able to achieve both of these goals at the same time. If you want to achieve those two goals "at the same time" as stated, you have to do it continuously seven days a week, 24 hours a day and last for the next few months.
To achieve that, you need Perform alternate periods of calorie intake (assimilation) and reduce the amount of calories (catabolism) to both reduce body fat, and also increase muscle mass. You know, if your body is in an excess of calories, it will increase the amount of protein (your muscles) in your body and you will also get fat. And when you go back to the stage of lacking of calories, the amount of fat and the amount of protein in your body will of course decrease.
Special Conditions To Can Reduce Both Muscular Increases
There are exceptions, but it is generally difficult to achieve these two goals at the same time - because the main mechanisms of these two processes are always antagonistic. When it happens, most of our bodies are in "unusual" conditions - I call them elements X.
There are 4 X elements as follows:
Have you heard the term "Newbie gains" (A process that goes through three stages for new bodybuilders to get muscle fast)? The less reconditioned body plus a bit of latent genetic factor will make it easier for you to gain muscle quickly. This may also be true when there are bodybuilders who have achieved a lot of achievements and 20 years of experience are also happy when they only gain a few extra pounds of muscle each year.
2. Muscle memory (Muscle memory) - A certain periodic exercise for each body part
This makes it easy to regain your lost muscles without having to refine the muscles from the beginning, because your "muscle memory" has memorized past exercises and muscle movements to stimulate your existing muscles to grow faster.
Have you ever heard of the term "Genetic freak" (A peculiar genetic form - Are only people with the ability to develop muscles more specifically than other normal people)? Those are muscular guys who grow like weeds even if he does a "50-50 diet" (50% of McDonald's and 50% of pizza) ... yet he never rises any extra fat because he has a particularly great genome.
You may be surprised to learn how many people use drugs to improve muscle shape and effectiveness. I'm not just talking about professional bodybuilders, I'm also talking about "six-year-old boys" in the gym - not to mention fitness models that you still secretly admire on television. How can they just reduce fat and still have such perfect muscles? The answer is: Chemicals.
I'm not a betting man, but I'll bet once in any day: I will bet that in 99% of cases it is possible to simultaneously increase muscle and successfully reduce fat, there will certainly be the appearance of one or more X Factors.
That is not all! In fact, there are more than 5 X factors related to your body composition and eating status (called X2 factors). But I will talk about those issues later.
How Can A Normal Person Reduce Weight And Enhance Muscle At The Same Time?
The problem now is: You are not a beginner, you are not a genius mutant and you do not have muscle memory to take advantage. So, can't you have a solid body? In this regard, I want you to be a bit realistic, but there is no need to lose hope like that ...
In fact, there is still a way to help a normal person increase muscle mass and lose fat at the same time.
The secret is: You have to change your nutrition habits!
What you need to pay attention to is nutritional divergence. Some people call it a cyclical diet. That's how you control your calorie intake (mostly because of the amount of carbon-hydrate fluctuations) to produce specific endocrine reactions.
According to basic nutrition experts and professional bodybuilders, it's important to pay attention to calorie balance over a 24-hour period. By midnight, you can check the calories in your body, and if the balance is positive, it proves that you have a very rich energy. If the balance is negative, you should know that the calories in your body are not enough.
But you can completely reduce your excess calories when you put yourself in a high assimilation phase (such as eating high-carbohydrate foods after each exercise), and so in the rest of the day, your calorie intake will decrease.
If you always train with high intensity and plan to eat the right kinds of nutrition, so can't you increase a certain amount of muscle while still being able to lose weight already? Each time you do it, the achievement you get may be in grams, but what do you think it will be when you do it in a week, a month, or three months?
The process is made up of two cycles: Micro (day performance) and Macro (done during the week). If you do the same goal for a period of 12 or 16 weeks, it is called the macro cycle.
Final result: You gain muscle and reduce fat at the same time!
I am talking about calories: the increase and decrease in calories in your body. And of course the most important thing is hormones (hormonal balance) and "nutrient zoning."
If you are trying to reduce the calories in your body. So your problem is: Where did you get it? If, your body's hormones are getting worse and you're eating high-carbohydrate foods, then you can reduce your muscle mass instead of losing fat, and so, you will be in a state of weight gain without any muscle at all! But if you can control your energy balance during the day and use nutritional balance as well as control hormones in your body with appropriate foods, you can do it.
To be able to both strengthen muscle and simultaneously reduce fat is a difficult goal to achieve. But difficulty does not mean impossible. Not someone ever said "The main difficulty is not being able to immediately do things that seem impossible, but just having to do it longer than one."
If you want to learn more about slimming and physical enhancement methods as well as to get a perfect body, read more articles at our website.
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