To improve health, to burn fat or to build up the muscles – there are many good reasons to regularly complete training sessions.
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In order for this to succeed, the training plan and nutrition must be coordinated.
Disconnect and build the fat: With the right strategy it works
In order to build up fat and muscles at the same time, the right strategy is required. In general, you decrease by reducing the calorie intake.
However, muscles can quickly fall victim to a strong calorie deficit. The body extends the necessary energy from muscle tissue instead of the fat deposits.
So that the existing muscle mass does not suffer from the calorie deficit, but becomes even larger, two factors are irreplaceable in addition to a healthy calorie deficit: proteins and Strength training.
Balanced diet: the calorie deficit must be right
In general, a calorie deficit must be produced to lose weight. So fewer calories have to be absorbed than the body consumes.
If you also want to build muscle, you have to note that the deficit is not too high.
This would destroy the training efforts, since the fat loss and muscle building would stagnate due to the decreased metabolism.
“If calories and protein are missing, the muscles do not recover and do not build up properly,” the director of nutrition of the academy of nutrition and diet, Kristen F. Gradney towards’Self‘.
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What is better: tracking calories or eating intuitively?
In order to ensure the body ideally with energy, you don’t have to count meticulously calories. A mindful diet with fresh and nutritious food is often sufficient.
If you still want to track, you should first determine the daily calorie requirement. “No more than 300 calories may be deducted from this,” explains Liz Applegate, director of sports nutrition at the University of California.
However, it is more important than the number of calories to listen to and eat on the body when you are hungry. In order to reduce body fat and build muscle, a strict calorie deficit is not absolutely necessary.
This is sufficient proteins
The amount of proteins that is recorded is much more important. Because the body constantly builds muscle proteins up and down, which are responsible for the size and shape of the muscles.
After taking a protein -rich meal, the production of muscle proteins is accelerated. Later, muscle building slows down and the dismantling increases again.
“In the course of the months, the ratio of these two processes determines whether you gain muscle mass, loses or whether it stays the same,” explains the assistant professor of kinesiology, Dr. Michaela Devries-Aboud.
In order to keep the body in muscle protein mode in the event of a reduced calorie intake, the protein intake must be adapted upwards when building muscle. The higher protein requirement compensates for the calorie deficit.
Picture gallery:The ten best protein -containing foods
The increased absorption of protein not only covers the energy requirement, but also ensures that the muscles are preserved and can even be built up.
This recording is ideally taken up for every meal so that the body can use the protein throughout the day. “Four times a day 20 grams of protein should be enough,” explains Applegate.
After training: fast protein intake
If there is a power training unit on the program, you should absorb a protein portion of 20 to 25 grams for about 30 minutes, but at the latest two hours after training.
Ideal components for this are lean protein such as poultry, greasy fish, whey products or eggs.
The protein -rich meal even provides another advantage, the protein saturates quickly and long -lasting. This also makes weight easier.
During sport: observe the heart rate
Probably the most important component to break down muscles and fat at the same time: strength training.
The muscle fibers are damaged and repaired or replaced by the surrounding cells – this makes the muscle larger and the basic turnover increases by around 100 calories with every kilogram of muscle mass.
If you want to get the maximum out of training, you should also pay attention to the heart rate.
“The pulse should be between 60 and 85 percent of the maximum heart rate,” says sports physiologist Michelle Lovitt. “So you can make sure that really fat is burned and not the stored glycogen.”
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Kniebeugen and co.: Claim as many muscle groups as possible
The strength training is perfectly designed with three or four units per week, each with a different focus: for example legs and buttocks, back and biceps as well as chest and triceps.
Exercises that use as many muscle strands as possible are ideal, squats or crusaders are classic examples of this.
The advantage of such complex exercises: The high energy expenditure ensures that the heart rate also ruses.
During the workout, these full body exercises should be alternated with isolated exercises that are only focused on a muscle area so that the pulse can also shut down again.
Correctly executed, strength training can challenge the body in a similar way to a cardio unit.
Don’t forget: have patience
Important: No matter how well a training plan and how healthy the nutrition may be – both with reducing fat and muscle building are lengthy processes that do not take place at the same time.
When building muscle tissue, the body needs every extra calorie, when losing weight it pulls energy from the body’s own fat reserves.
It therefore takes a few months or more for noticeable changes and the desired results are achieved.
Even if training and nutrition are good, some people can also slow the process of genetics or other factors such as stress and hormones.
It is therefore particularly important to place more emphasis on health and well -being than on the reflection, and to put realistic goals that help to stay motivated.
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