To gain muscle mass, a loss of fat is required. Are you struggling or having some difficulty losing fat? How to get there quickly and easily? In addition to having good nutrition, these 5 tips will help you gain muscle.
Tip 1: Count on the calorie deficit
When burning fat, you consume less energy. The body is thus forced to draw on its reserves. However, avoid giving him too much caloric deficit, at the risk of putting him in a state of stress. And this feeling of anxiety would rather arouse the desire to protect fat stores. The calorie deficit must be 20 to 25%.
Tip 2: Eat More Protein
Muscles need protein to survive. It is recommended to consume 2.2g of protein per kg of body weight to gain muscle. If your weight is 100 kg, consume 220 g of daily protein (eggs, meat …). Do not make an impasse on carbohydrates.
Tip 3: Work out at home or in the gym
By soliciting your muscles, you force your body to turn to stored fat. By doing sports at home or in the gym, including bodybuilding, you burn calories during your workouts, and even during the days that follow. To gain weight, do at least 2 weekly sessions of bodybuilding, with a duration of 1h to 1h and a half on average. With pumps, work the arms, legs and belly. With the tractions, muscle all the upper body as well as the biceps. To strengthen the pectorals, refer to the bench press, a poly-articular exercise.
Tip 4: Do Cardio
To promote the appearance of muscles, cardio is recommended. Adding a few sessions to a sports program will help you lower the fat level. With HIIT (High Intensity Interval Training), you alternate between very intense and low intensity phases. On one side you give everything, on the other, you calmly take your breath. It is recommended to have a 20- to 25-minute HIIT session to burn fat. Cardio is part of fitness in CrossFit.
Tip 5: Eat Oatmeal
Oat flakes have remarkable properties. They are recommended as part of a slimming program. In addition, with its appetite suppressant effect, it enhances the effect of satiety. Very low in calories (less than 70 kcal in 100 grams of product), oatmeal is a contribution of slow sugars against hunger. You can mix them with cottage cheese for breakfast.
Complete Health Diet 