The most important foundation is strength training, providing enough protein and controlling total energy intake.
Strength training with weights
To increase muscle, muscles need to be placed under sufficiently large stimulation and repeated regularly. Strength training with weights, resistance bands or body weight can create this stimulation.
People who want to gain muscle and lose fat should prioritize exercises that affect large muscle groups such as squats, lunges, push-ups, pull-ups, push-ups, weightlifting and variations suitable for physical strength. The important thing is not to exercise really hard from the beginning but to gradually increase the level of challenge.
Eat enough protein instead of fasting to lose weight
A common mistake when wanting to lose fat is cutting too much food, causing protein intake to also decrease. At that time, weight may decrease, but part of the weight lost is muscle.
Protein provides the amino acids necessary for repair and building muscle tissue.
However, this is not a mandatory protein level for everyone. Identary people, the elderly, people with kidney disease or underlying conditions need to be consulted separately. WHO also notes that excessive protein can create additional metabolic burdens, especially for the kidneys.
In fact, protein can be divided relatively evenly in meals, prioritizing fish, eggs, poultry, milk and dairy products, tofu, beans and nuts.
Energy control
Gaining muscle and losing fat is a more difficult goal than just losing weight because the body needs enough materials to build muscle but at the same time must mobilize energy stored from fat.
Meals should prioritize vegetables, fruits, whole grains, high-quality protein and unsaturated fats.
Walk, get enough sleep and be persistent
Besides strength training, brisk walking, cycling, swimming or aerobic activities help increase energy consumption and support body fat control.
Another natural principle that is often overlooked is sleep and recovery. Exercise stimulates, but the body needs time to recover to adapt. Therefore, you should not practice the same muscle group at high intensity continuously every day.
