The goal for most of us is to have a well-shaped, low-fat and muscular physique. Bodybuilders, fitness athletes, influencers often want this. However, individuals who have made sports a lifestyle even though they do not have any sports background are also working to have this appearance. While doing a workout,
There are two important points we need to know about weight loss, that is, fat burning and gaining muscle mass. The first of these is that we must create a calorie deficit during weight loss. If we adopt a nutrition and sports program without creating a calorie deficit, we will not be able to burn fat and lose weight. We can express the calorie deficit as follows: We can only create the environment required to burn fat by taking less calories than we need. This situation can be expressed as a calorie deficit. Thus, by taking less calories than we need, we accelerate the burning of fat.
The second point is related to the issue of calorie deficit. If we want to gain muscle mass, we must get more calories than we need. Did you notice that there is a contrast between the two points? It is necessary to explain the noticed situation here and to explain whether we can gain muscle mass while burning fat at the same time.
If weight loss is what you want, you need a negative calorie deficit to lose weight. At the same time, you need a positive calorie deficit to gain muscle mass. When you eat fewer calories than you need for the weight loss process, fats and proteins are used extensively to generate energy. So when you try to lose weight, even if everything is perfect, you lose some muscle.
As a result, it turns out that with a few exceptions, muscle mass cannot be effectively created while losing weight, and effective fat cannot be burned if it is desired to build effective muscle mass. At this point, one should not fall into despair. Because each body has different characteristics, it is not known in which situations individuals are. If an overweight person is only exercising without creating a calorie deficit, he may lose weight. The reason for this is that the excess amount of fat in the body is excreted with exercise. However, in individuals who are not overweight and have a certain exercise history, exercises without a calorie deficit do not result in fat burning.
With some tips to pay attention to, you can make it possible to gain muscle mass while burning fat. For this, you can start with both a regular diet and a properly prepared training program.
Sleep helps to reduce both fat burning processes and the formation of hormonal order, which is very important for muscle building. For this reason, it is important that you sleep both in good quality and at appropriate times. Especially if you are on a low-carbohydrate diet, you should sleep around 9 hours and keep the environment you sleep in completely dark. Another point is to pay attention to go to bed around 23:00 at night. The most efficient sleep hours are between 23.00 and 3.00.
The dark room provides more secretion of the hormone melatonin, which is very important for you to benefit from sleep. Thus, an energy deficit is experienced in the body during sleep. While you sleep, you continue to spend calories and fat burning does not stop.
We need a structure that will provide an environment to gain muscle mass in exercise preference and at the same time activate fat burning with afterburn effect. For this reason, it will be the best choice to use combined exercises in training most of the time. Even if doing cardio increases your weight loss rate, it will decrease the performance and quality of weight training, so it may be more appropriate to do cardio with low minutes and stimulate muscle groups.
Separating cardio days from weight training days would be a more accurate exercise planning to increase muscle mass. However, if you have both a weight-centered and cardio-based training program on the same day, it would be better to use cardio, in order to warm up the muscle groups.
Also, don’t forget to regulate your training intensity. Excessive training intensity causes destruction during periods of low calorie intake. With the decrease in the interval between training, the increasing destruction may cause you not to provide sufficient development. Therefore, during the diet period, leave a minimum of 1 and a maximum of 3 days of rest between your workouts.
In fact, the most important and important thing to pay attention to in order to increase muscle mass while burning fat is the diet. If you do not have a nutritional program where you use all food groups in a balanced and regular manner, you will not be successful in burning fat. Thus, you may encounter failure while gaining muscle mass.
If you are going to organise your diet for the purpose of fat burning and muscle mass gain, you should first pay attention to getting the right amount of protein. According to the recommendation of the World Health Organisation, the daily protein need in healthy individuals is calculated as roughly 0.8-1 grams per kilo. In other words, the daily protein requirement for a 70 kg person should be 56-70 grams on average.
Pay attention to proper nutrition after workouts. If you do not pay attention to your diet after intense energy loss, the exercise you do may cause you to gain more weight than losing weight. Make sure to add a balanced and measured carbohydrate source to the protein consumed after sports.
Move away from the idea that weight loss is low-calorie diets. If you consume much less calories than you need, your body will react and weight loss will not occur. You can lose muscle mass just as you cannot burn fat in any way.
Do not forget to take a break from the diet. Intense training tempo causes you to feel tired. In such cases, your body can lead to disability / performance drops along with overtraining symptoms. Do not forget to stop the diet or at least increase the amount of carbohydrates for a while when necessary.