How to Lose Weight Gain Muscle

In order to lose weight and gain muscle at the same time, you must focus on three main factors: diet, cardio, and strength training. However, maintaining these three factors for a long time will be very difficult and requires a lot of determination, but the results are well worth the effort! Here are some guidelines on how to get the desired figure.

Table of Contents

Diet

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Eat more protein foods. Protein is an important ingredient in building muscle. While working out to strengthen muscles, your body goes into a state of dissolution, and will begin to break down muscles. Consuming protein after a workout will help the body return to an anabolic state so that muscle building can begin. Here are some high protein foods that should be incorporated in the diet: ^{[1] X Research Source}

Lean beef. Not only does beef contain about 25% protein (about 7 grams of protein in 28 grams of beef), but lean beef is also a good source of vitamin B12 as well as zinc and iron.
Chicken . Skinless chicken contains approximately the same amount of protein as beef, and chicken is also a very useful food.
Fish . Fish is a high-protein food like beef and chicken, but some fish like tuna and salmon are also great sources of essential fatty acids (EFAs) and Omega 3s, both of which are very beneficial for your health. health and help strengthen your immune system.
Eggs . In addition to being high in protein, eggs also provide a lot of Omega-3s.
Bean. Beans also contain a lot of protein (although the exact amount depends on the type of bean), especially beans are also an excellent source of fiber. This means that when you eat beans, you will feel full faster and stay satisfied longer. ^{[2] X Research Source}

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Limit carb foods. It is true that restricting carbs can help you lose weight, but carbohydrates are not the ‘enemy’ of weight loss. If used correctly, carbs are an integral part of your diet and workout routine. Carbs not only help the body absorb protein, but carbs also provide the body with much of the energy it needs to exercise. Here are some carbohydrate-rich foods that you should incorporate in your diet:

Grains. Always remember this when buying bread, noodles and rice. Whole grains not only provide plenty of carbohydrates, but also help reduce the risk of high blood pressure and type 2 diabetes.
Oatmeal. In addition to the benefits listed in the cereal section, oatmeal is also high in fiber and will keep you feeling full longer than sugary sweets, to help curb cravings before long. eat lunch or eat too much.
Spaghetti squash. Use this vegetable in place of pasta if you want to limit carbs. If cooked properly, Spaghetti squash will look like regular pasta, but its calories are about one-quarter of the carbs found in pasta. ^{[3] X Research Sources}

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Balance calories. Calorie intake plays an important role in fat loss and muscle gain. Eating too many calories can make you gain weight, but if you don’t, it’s almost impossible for the body to build muscle

Every day, you should eat about 10-15 times more calories than your body weight. This number may seem like a lot, but keep in mind that you will burn a lot of calories during your workout.
Note: this number may vary depending on several factors such as height, age, and gender. You can use an online calorie calculator, or download a calorie calculator app; There are now many free calorie calculators out there.
You should consult your doctor before making any major changes to your diet.

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Avoid processed foods. Processed foods are considered the enemy of weight loss and muscle gain because they contain many additives but few nutrients and during processing a lot of vitamins, minerals and fiber are lost. Furthermore, there are a lot of unhealthy fats, artificial sweeteners, and synthetic vitamins and minerals that are often added after processing. In most cases, your body doesn’t even recognize these ingredients as food! Here are some processed foods to avoid: ^{[4] X Research Source}

Canned meat
Sausage
Packaged fries and cookies
Frozen pizza and frozen food.

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Use functional foods properly. You can use supplements if you feel your body is not getting enough of certain vitamins or minerals. But remember, functional foods also only play a supplementary role, so functional foods should not be used to replace main foods.

Exercises to increase heart rate

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Get in the habit of doing exercises that increase your heart rate. To lose weight, heart rate exercises are indispensable because these exercises will help burn fat and increase your heart rate, so increase your exercise. A healthy heart will help pump oxygen throughout the body, and to the muscles better, in addition to making the body stronger. You should do cardio exercises 4 times a week and each exercise for about 30 minutes to get the best results. ^{[5] X Research Sources}

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Jogging. Running is one of the least expensive and easiest ways to get your heart rate up. You have to run for 20 minutes to be effective. If you’re just starting out, 20 minutes is a reasonable time, but you should gradually increase it to about 30-45 minutes.

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Cycling. One of the main benefits of this approach is that it’s easier to hit the joints than jogging. But you have to spend money to buy a bike, or go to the gym.

If you have a bicycle, you should buy some extra protective gear, such as a helmet. In addition, you also need to buy a lock to lock the car.

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Wind punch. The wind punch movement is just like its name. Stand in front of a plane or wall so that your ball lands on the plane in front of you, imagine it’s your opponent and start punching. This is a method that is not only fun but also inexpensive and easy to practice anywhere! However, remember not to lose control and or punch a hard object, or you could injure the joints (or possibly puncture the wall).

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Dance. Dancing is not only fun, but it’s also a great way to get your heart rate up and help you lose weight and tone your body. Here is a basic dance you can do:

Belly dance
Hip-hop
Zumba
Dance
Bplywood (Indian Dance). ^{[6] X Research Source}

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Swimming. If swimming is available, it is among the best cardio and is ideal for those who have an injury and are recovering from swimming that won’t have much impact. to bones and joints. Swimming is a full-body workout that helps build and strengthen muscles.

Weight training

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Lifting weights is an indispensable exercise in your training regimen to build muscle. If done correctly, lifting weights and strengthening exercises are the surest way to build and strengthen muscle. Note, dumbbell weight and training time are two important factors you need to understand, don’t overdo it because it can cause damage to the body or backfire. Here are some guidelines to keep in mind when lifting weights: ^{[7] X Trusted Source Go Ask Alice Go to source}

Time is a very important factor. For weight training, you should only do 3 times a week and do interval training (ie you should do it on Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) to give your body enough time to recover.
Way is more important than weight. Don’t overdo it and try to lift weights that are too heavy. Although the weight of the dumbbell is not large, with the right exercise, your muscles will be strengthened and tightened.
Change your exercise regimen. Your body will get used to the same exercises over and over again. This is really just fatigue and muscle breakdown. Change up your daily workout routine by adding in new exercises and keeping your muscles constantly changing to adapt!

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Lift weights on an incline bench. This training method will be completely different from the flat bench press when working on the chest.

Sit on an incline bench and place weights on your lower thighs.
Lift the dumbbells to shoulder height and lie down on a chair at the same time.
Hold at shoulder level and spread your arms a few inches and align your palms together.
Squeeze the chest muscles forcefully push the dumbbells up and exhale.
Push the dumbbells up as high as you can and hold for two seconds.
Slowly lower the dumbbell back to the starting position. The time it takes to lower the weight back to the starting position should be twice the time it took to raise it.
The number of times you can do it depends on what you want.

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Practice squats. Squats are not only exercises for the legs, but also for the whole body. Done correctly, the squat creates an anabolic environment that promotes muscle building throughout the body. You don’t even need to exercise with weights and still get great results.

Feet are slightly wider than shoulder width.
Keep your back straight.
Keep your knees focused on your feet.
Slowly bend your knees and lower your body until your legs reach a 90-degree angle while inhaling.
Return to the three-headed position while exhaling.
Wake up to this movement from 15-20 beats / time. For beginners, it is recommended to practice only about 2-3 times.

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Weightlifting leg exercises. This exercise is essential for body shaping and muscle strengthening. Leg lifts work the hip flexors and are very helpful for the abs.

Sit on one end of an exercise chair.
Place a relatively light dumbbell between your legs. Make sure your feet hold the weight firmly.
Lie down on a chair and grasp the sides of the chair behind your head for support.
Elevate your legs by flexing your hips and lifting your knees toward your torso.
Slowly lower your legs until your hips and knees are back to the starting position.
Repeat the movement and practice as many times as you want.

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Roll the barbell upside down. This exercise not only helps strengthen the forearm and arm muscles, but also helps to train the abs (including the abdomen, hips and lower back) because you have to use a lot of force in this area to keep the body stable when performing. action.

Stand up straight, hands holding dumbbells, palms facing back.
Make sure your back is straight and your arms are shoulder-width apart.
Bend the bar upward, focusing on using your biceps, until the bar is lifted to shoulder height.
Hold the dumbbell briefly and flex the biceps.
Slowly lower the dumbbell back to the starting position.
Repeat the action above.

Advice

Always innovate exercises and eating menus. You’ll be more likely to maintain your diet and exercise regimen for longer if you know how to innovate and make exercise and food more appealing.
Proper rest is just as important as exercise. Don’t exercise too hard. Give your body time to rest and recover.
Find a partner – especially when lifting weights. Having a companion will not only help you stay motivated to train, but can also detect and support you when lifting weights.
You should consult your doctor before deciding to change your diet or do any strenuous activity. Remember to be careful not to give up.
Do not rest too long. Because if you take a long break, you will feel no more energy and motivation to do the rest of the exercises.

Steps

Diet

Exercises to increase heart rate

Weight training

Advice

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