Do aerobic and Anaerobic (horserobic) exercises
Combining aerobic and Anaerobic exercises significantly contributes to increased muscle mass, reduced fat index, helping you have a slim and toned figure.
Aerobic exercises are performed at low to medium intensity over a long period of time to effectively burn fat. Horse-training activities are performed at a higher intensity in a shorter time and focus more on muscle activity.
These activities can extend fat burning up to 24 hours after exercise.
Recommendation:
An aerobic session should not last more than 20 minutes to avoid the effects of excessive physical exercise.
Goal exercises should be done according to your physical ability. The increase in muscle mass is achieved in stages, so it cannot be too hasty.
Raising weights when not strong enough can cause injuries and lead to failure.
Increase your protein intake
A diet that increases muscle mass requires many essential nutrients, especially protein. The amino acids in protein stimulate muscle formation.
Supplementing protein after exercise helps regenerate broken muscle fibers. This is also a source of energy to help maintain good athletic performance.
Recommendation:
Protein is available in many supplements, but the best choice is to absorb most of the protein from foods such as fish, seafood, beef, pork, beans, vegetables, eggs, nuts and dried fruits.
Add carbohydrates to your meals
Carbohydrates are essential for weight loss and increased muscle mass.
It is important to choose carbohydrates that not only provide energy for the body but also support metabolism and the penetration of protein into muscle cells.
Recommendation:
You should completely avoid carbohydrates from refined foods and instead choose oats, rice, banh mi, whole wheat pasta, potatoes, beans, quinoa.
Get enough sleep
Poor sleep quality can negatively affect the recovery and regeneration of small muscle fibers broken during exercise. To maintain muscle health and metabolism, you need to get enough sleep.
Recommendation:
Get 7-8 hours of sleep a day without interruption, no matter how long you exercise.
Eat a light, low-calorie dinner before bed.
The above tips are beneficial for weight loss and increased muscle mass if you persist in doing it. But you should consider asking for advice from your coach to find a plan that suits your abilities and needs.
