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How to reduce body fat and increase muscle

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If you want to lose body fat and increase muscle at the same time, it is possible to do so. All you have to do is no how to do it and then actually do it. It may not be easy but it is possible. Let's find out how you can reduce body fat and increase muscle at the same time.

Increase your protein consumption

If you want to build muscle and lose fat at the same time, you will have to increase your protein consumption. You will have to increase your daily protein intake to 1.5 or even 2 g of protein per pound of bodyweight. You need to remember that you will have to get plenty of protein, spread fairly evenly throughout the day. It is necessary to ensure that your muscle tissues are not broken down for energy. If your body has amino acids floating around in your system, your body does not break down your muscle tissues to harvest them.

If you consume a high-protein diet, it will positively impact the number of calories you burn throughout the day. You'll be able to burn more calories through the process of the digestion, absorption and distribution of nutrients.

Reduce carb intake

If you want to lose fat and build muscle, you will need to reduce your total carb intake. You do not have to completely eliminate carbs from your diet but you will have to reduce them to get better results.

It is also essential to know when to eat most of your cards so that you can get the maximum benefit possible from them. You need to consume carbs two hours before your workout and right after your workout. If you are consuming rest of the carbohydrates throughout the day, they should come only from high fibre vegetables. Vegetables are important for you as they will keep your energy in check and will also ensure that you are not hungry. You can start with is 1.5 g of carbs per pound of body weight throughout the day.

Train for muscle gain, not fat loss

If you keep performing endless circuit training, it will not help you to gain muscle and its effectiveness in losing weight is also not great. Instead of circuit training with lightweight for high reps, you need to train for gaining muscle and that will also help you to lose fat besides building more and more muscle. You need to integrate compound movements in your workout. Such compound movements may include squats, deadlifts, presses and rows. You'll be able to lift the most weight and thereby stimulate the muscle mass to the maximum extent. It should be the foundation of each workout. You can keep increasing the weight you are using as you progress to ensure that you are doing 5 to 8 reps per set.

Eat healthy fats

When you want to lose fat and build muscle, you will lead healthy fats. There is a myth that fat is not good for you when you're trying to lose fat from your body. This is not true. Fats play an integral role in maintaining optimal cell structure and hormone levels and so you will need to include healthy fats in your diet.

References

1. Wlc System: Muscle Building And Fat Loss System
2.Evidence-based recommendations for natural bodybuilding contest preparation
3.Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers