Most of the fitness freaks and gym rats always look forward
to being shredded and ripped. They try to
follow their favorite bodybuilders, fitness models and many celebrities. It's
really easy to burn fat but it's quite tough to burn fat and maintain the
muscle mass at the same time! Many people ever complained about the fact that
they are losing weight and muscles
altogether. Now I am going to tell you the main deal. I will tell you how to
lose fat and save the muscles at the same time. Follow these rules:
Cardio in Empty
Stomach: Cardio is the king of the weight loss training. Do cardio. But in the
morning with empty stomach. In the morning, when we get up, our body stays in
Catabolic state. So, that was the best timing to burn more fat. You can have a
cup of black coffee before the cardio session. Caffeine from the coffee can
torch up your fat burn process. Do 20-30 minutes
of cardio in the morning. You can keep another session of cardio too.
Another session will be after your weight training session in the gym. Do
elliptical, treadmill, cycling, swimming or whatever you want. To boost your
fat burn, you can follow High intense
cardio rules. Let's say for example: first do 2 minutes of regular jogging or
walking and then do another 1-2 minutes of the sprint,
then again 2 minutes of slow jogging and again 1-2 minute of the sprint. Do it for 20-30 minutes.
Have a liquid form of protein before your cardio:
Before the morning cardio, you can have a glass of protein shake with coffee.
But make sure that you are taking the shake at least 30 minutes before the
cardio session. If you do not have protein powder then NO PROBLEM! You still
can have some protein. Consume 3-4 egg whites 1 hour before the cardio session.
Yes 1 hour. Because egg whites are way
heavier than your shake. So, you have to give those egg whites sometimes to get digested. Having protein
before cardio is the perfect way to save your muscles. In the second cardio
session, you can do it for 15-20 minutes after your weight training.
Consume BCAA or
Glutamine: Having a spoon of BCAA (branched chain amino acid) or Glutamine
(kind of amino acid) powder is the best idea. Amino acid saves your muscles
from a serious breakdown. Well, if you do not have any of these amino supplements
then follows the previous rule. Have your
shake. Because, protein powder has some amino acids (BCAA) in it. Even egg
whites have 18 types of Amino acids.
Avoid fast food
and bad carbs: Try to ignore fast food and foul carbohydrates. If you are dying
to have those then get a cheat meal once in a week or twice in a month
depending on your body fat percentage. If your body fat is around 7%-9% then
you can have one cheat meal in a week and if your body fat is higher than that then get your cheat meal twice in a month
max. Remember! Only one cheat meal but not for the whole day.
Drink enough
water: Try to eat at least 4 liters of water daily. Water will keep your body
and muscle cells hydrated and will clean all the unwanted junk from your
stomach.
Patience: Be
patient. Do not overdo or run for every single hour! Just keep that in control.
You can't burn 10 kilos of weights in a day. Even nobody can't. So, be patient
and go up to the mark.
These are some basic and truly working tips to burn fat and
maintain muscle mass. Follow them. You will lose more fat and gain more muscles
for sure.
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