Here are the rules shared by fitness trainer and nutritionist Jordan Syatt, founder of the online training program Syatt Fitness (USA), to help you achieve weight goals faster while building muscle.
Calorie-restricted diet
Fitness trainer Jordan Syatt says this is a popular weight loss method in which you will consume fewer calories than your body needs to maintain your current weight. This creates a "calorie deficit", causing the body to use energy from fat stores to compensate for this deficiency, thereby reducing body fat.
Eat enough protein
To lose fat quickly while still maintaining muscle, you need to pay attention to your protein intake. Jordan advises you to do a trick to multiply: target body weight by 0.7 to calculate the amount of protein needed per day. Protein helps recover muscles after exercise, while increasing the feeling of fullness for a long time, reducing cravings.
Increase fiber
Fiber is an important part of the weight loss diet. They help the body feel full longer and support the digestive process. Jordan recommends that for every 1,000 calories consumed per day, you should supplement 14 grams of fiber. Therefore, if you consume 2,000 calories, you need about 28 grams of fiber in your diet.
Walk every day
Physical activity is an important factor in the weight loss process. Jordan proposes a goal of walking at least 7,000 to 10,000 steps a day to promote calorie burning and improve heart health.
Strength training
Weightlifting is a great way to reduce fat and build muscle effectively. Jordan recommends doing strength training at least twice a week. Weightlifting helps build muscle, improve metabolism and burn excess fat even when you are not exercising.
Get enough sleep
Sleep plays a very important role in fat loss and recovery. When you sleep 7 to 8 hours a night, your body is rejuvenated, recharged, recharged, and regulated by hormones related to appetite and metabolism.
A good night's sleep gives you enough energy for activities throughout the day and maintains a high level of motivation.
Conclusion
According to Jordan Syatt, applying the above rules will help you speed up the process of reducing body fat and building more muscle effectively. In addition, patience and maintaining regular habits are important factors to help you achieve long-term results.
