The secret to maintaining muscle and get rid of fat 100%

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The secret to maintaining muscle and get rid of fat 100%

The secret to maintaining muscle and get rid of fat 100%

Maintaining muscle strength and stiffness is described by many players as difficult and there are those who said it is easy. Going to the gym and doing strenuous exercise is essential to progress in the results, but what if the body does not respond to our efforts inside the gym? ? We see that fat increases instead of increasing muscle size and strength.

A healthy diet and cardio exercise, along with an exercise program inside the gym, are difficult to gain fat.Many young men and men want to be more muscular, but this may be a difficult goal to achieve. As you age, hormones and metabolism begin to work against this goal.

Some people need patience and a strong understanding of how the body changes over time so you know what it takes to produce more muscle fibers and other goals. His body will function properly with age, and can be caused by not changing the training routine or diet.

Also read:Body types, know your body type,nutrition and exercise

The role of testosterone in preventing fat gain

As you know, testosterone plays a big role in your ability to maintain muscle and fitness, it helps keep muscle mass free of fat and helps balance body fat.

However, testosterone decreases by 1 percent a year after men reach the age of 30. Dr. Stephen Wilson, a professor of sports medicine at Redlands Community Hospital in California, says that physical changes occur after age 30, including low muscle mass and strength, to Increased body fat, decreased bone density and decreased metabolism (burning body fat).

In addition, many people also experience emotional changes such as lack of motivation and low self-esteem, after testosterone production decreases by the body, which may lead to more production interruption and a reversal of goals.

But there is a good news that there are many things you can do to increase your testosterone levels, regardless of age. As you know, testosterone plays a big role in your ability to maintain muscle and fitness, helps keep muscle mass free of fat and helps On the balance of body fat.

However, testosterone decreases by 1 percent a year after men reach the age of 30. Dr. Stephen Wilson, professor of sports medicine at the Redlands Community Hospital in California, says that physical changes occur after age 30, including low muscle mass and strength, to Increased body fat, decreased bone density and decreased metabolism (burning body fat).

In addition, many people also experience emotional changes such as lack of motivation and low self-esteem, after testosterone production decreases by the body, which may lead to more production interruption and a decline in achievement of goals.

But the good news is that there are many things you can do to increase your testosterone levels, regardless of age.

A healthy protein-rich diet

Although the body strength is made in the gym, in fact the body is made in the kitchen, where exercises strengthen the bone and muscles (especially the heart muscle), and exercises promote metabolism and improve mood, but unfortunately exercises alone will not You can maintain massive and strong muscle mass without a good diet.

You may wonder how much protein you should consume during the day, but Dr. Paul Arceiro, a physiologist and professor in the Department of Health and Exercise Sciences at Skidor College in New York, has a better question for you:

The player should eat 4 to 6 high-quality protein meals evenly distributed throughout the day. Dr. Paul Arceiro says that the first meal should be consumed within an hour of waking up. Or vegetable protein (peas, brown rice), protein pancakes made with eggs and protein powder (Protein Powder), or a dish of skim milk with quinoa or oats with the addition of nuts.

The last meal, called a "fat burning belly stove at bedtime," should be eaten within two hours before going to bed to sleep. It can be the same as a morning meal, or we can have a homemade Protein Bar.

Low levels of stress

Stress hormone cortisol can significantly reduce testosterone production, as men need to manage stress levels, and low cortisol means maintaining testosterone levels.

In order to combat high levels of cortisol, we recommend focusing on getting enough hours of sleep - at least 7 to 9 hours per night, 10-minute breathing exercises every day in a good place, and abdominal breathing exercises, which are designed to help you use Diaphragm properly while breathing.

To do this, you can sleep on your back with one hand on your chest and the other on your abdomen, breathe through your nose, inhale and exhale.You don't have to count the number of inspirations.When you exhale, tighten your abdominal muscles until the air rushes out, Then let the air come out through two gagged lips.

The need to exercise weight lifting exercises

If you do not lift weights for at least three days a week, do not consider maintaining your muscle mass or fat loss.If you are already regular in going to the gym, you should increase the focus on the proper functioning of all the exercises you do. .

The testosterone level is also stimulated by exercising a strenuous muscle effort in a short period, such as weight lifting exercises within the gym, but for less than an hour.

It is especially important to target large muscles in the legs (leg muscles: anterior muscles, posterior muscles, hamstrings).

Persistence on target practice

Be sure to give your body adequate rest during the day, and remember your goal every morning, eat enough healthy calories and protein, because not eating them lose muscle mass and feeling tired and weak, do not make yourself lazy to go to the gym, always put your goal in front of the eyes all the time -No matter the age and availability, all you need is to eat meals and go to the gym regularly.

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