How to lose fat and gain muscle at the same time

Most people who go to a gym is targeting this for two generic goals, lose fat or to gain muscle , but is this possible?

Anyone who goes to a gym should know and be clear that gaining muscle takes time, and is not short periods of time, so you should know that this is the year, not months, let alone a few days.

Let's explain how you gain muscle and then how to lose fat.

How is the gain of Muscle

To gain muscle you need to increase the calories consumed in the body , so that at all times be sufficient to conduct training of good quality energy, and after these the body can recover better having glycogen recharged body.

This is achieved, unlike in fat loss, consuming complex carbohydrates to be able to have glycogen in the body to the maximum, eating good amount of protein (2 grams per kilo body) to rebuild muscle and a great muscular work intense in the gym .

Also, it is good to ingest a good amount of fat as this helps the regeneration of muscle tissue, as well as helps to assimilate carbohydrates and protect the muscle that already exists in the body preventing muscle catabolism, which is when The body begins to nourish itself from its own tissues consuming the muscle.

How to lose fat

In order to lose fat you need to lower your calorie intake and increase energy consumption and therefore also calories, ie your caloric balance is negative so that the body use fat as fuel to power Reduce the fat of our body.

This is achieved by eating less simple carbohydrates and in case of need of hydrates, to be able to have energy in necessary moments like when we go to the gym, by complex hydrates, reducing fat intake and performing cardiovascular exercise,

So it is possible to gain Muscle and Lose Fat
If we re-read what is written above for each of the objectives you need to do one thing contrary to the other, so basically this would be impossible to realize, although this is not really true, since if you have a strict diet And you train well you can get small amount of muscle and fat loss.

That yes, this goal is very difficult since you have to know how much is consumed thanks to your basal metabolism and your daily training to ingest just at the right time, in addition to doing so the gains of muscle and fat loss does not They would be very large.

The right way to do it

The correct way to do this process of increasing muscle and lose fat is first to the stage volume and then the definition phase or fat loss. The reverse is also possible but in case you have a lot of fat, it is much better to lower the fat to the point of doing the two stages again.

So start with muscle growth for some time as an excess of fat as we mentioned will help protect the muscles, and during the stage of hypertrophy you must perform a stage of definition to burn the excess caloric, the Stage of growth that will have become fat.

When it may be possible

When you start in the gym for the first look, if you've never done weight lifting exercise your body reacts to losing fat and gaining muscle , but this settles in a few months and changes are no longer very relevant.

More>>>>>>>>>>>>>>