If we ask people what they need for weight loss and develop a good muscle mass and shred a few pounds of fat, most of them, without hesitation, would answer: “I should go to the gym and do some weight training and weight loss diet.” This statement is partly true: after all, going to the gym is crucial to stimulate muscle growth; but you are far from the truth if you think this is the only thing that matters to weight loss and build muscle.
Training, weight loss diet and exercise go hand-in-hand in the process of reducing body fat and increasing muscle mass. Along the way, you might miss one of these factors and you will not get the results you are looking for.
We know how difficult it is for a beginner to build a good muscle in no time. That’s why we have put together a list of the most important workouts and types of weight loss diets to gain muscles. Focus on these rules and be astonished at the results you will get.
When it comes to weight loss programs, most people only think of one or two training methods such as cardio sessions and endurance (for stamina) exercise to lose weight.
A misconception that most people have is that they have to do the cardiovascular training and skip weight lifting until they lose the weight they want, and only then can they begin the muscle-building period. In fact, the process of weight loss and muscle building should go hand-in-hand!
Training gives your body the stimulus needed to develop muscle mass, thanks to weight-lifting sessions, which produces micro traumas in the fibers of your muscles. Your body cures these micro traumas naturally at all times, thus making your muscle getting stronger.
If we want to define it with a specific language, this process is called the “super compensation principle”: it essentially consists of a natural adaptation that your body suffers to be in a position to give a better response next time you will be subjected to the same effort.
When you begin the process of body fat reduction and weight training, it is very important to follow some guidelines for this type of workout. Let’s take a look at what we consider as the main key steps:
- Number of sessions / series / repetitions
The general recommendation is to train at least 3 times a week if you are running a weight loss program that is designed to stimulate a different muscle group at each session, or 4 to 6 times if you train a high and low part of your body alternately (routine split).
A “Full Body” training program is to stimulate different muscle groups in different days, for example:
- Friday: Legs.
- Saturday: Chest and Triceps.
- Monday: Shoulders and Biceps.
- Tuesday: Back.
- Thursday: Abdominal and upper part of the body.
You should target 3 to 5 different exercises for each muscle group and perform 3-5 series for each exercise.
The number of repetitions goes to determine which types of muscle fibers you will develop. Some studies show that the number of optimal repetitions to increase muscle hypertrophy, increasing the size of the fibers in the muscle, is from 8am to 12pm.
- Cardio training
As for cardiovascular activity, with the goal of reducing body fat, we have different theories, and, for example, some argue that cardio workout is the best fat burning solution.
By leaving the various opinions on this point, in general if you want to reduce your body fat you should do cardiovascular activity about 4 times a week: 2 low-intensity sessions and 45- to 1 hour sessions; two more high-intensity sessions and a duration of 20′-30 ‘.
Training intensity and recovery between the series
- Make sure you make short and intense sessions. No need to train for 2 hours! By doing this, you will only go to raise the levels of cortisol (which is a catabolic hormone, that is to destroy the muscle mass).
- Instead of stretching the recovery times, you should try to keep this range between 1 ‘and 1’30’ ‘between one set and the other. An hour should be enough to complete your workout. Remember, it depends on the intensity of the session and on how much you put your body in trouble.
A viable food program is essential to support muscle growth. If you do not give enough calories to your body, no matter how much you train hard, your muscles will not grow.
Fat is a fundamental part of any weight loss diet regime with the goal of muscle development. Fats are not only needed to produce testosterone, but they also play an important role in the transport of liposoluble vitamins.
Fats should account for 25% to 30% of your diet. You should aim at regularly taking “good” fats, such as monounsaturated and polyunsaturated fats (e.g. those in olive oil, avocado, nuts, fatty fish, eggs, peanut butter, cashew nuts and almonds).
Avoid fat-trans, which are found mainly in processed foods and snacks (biscuits, sweets, etc.), because they cause inflammation and have no benefits for your body.
Proteins are the “bricks” that serve to build your muscles. To grow muscles, you need to take an adequate amount of protein every day. Scientific studies suggest eating daily about 1.5 g of protein per kilogram of your weight.
So if you weigh 70 kg you should take about 105 g of protein per day. The choice of protein sources to which to draw is very vast: milk, fish, eggs, and meat. Try eating every 3 hours and make sure every meal has a good protein source.
When we talk about weight loss, another famous misconception is that you need to eliminate all carbohydrates to reduce body fat. Totally wrong! If you want to lose excess fat, never stop the development of your muscles, you will need to eat a good deal of carbohydrates. They are the main energy source of the body and play an important role in regulating insulin (anabolic hormone).
Your body can store around 500 g of glycogen (400g of muscle glycogen and 100g of glycogen in the liver). From 55% to 60% of your diet should be carbohydrates. Prefer those with a low glycemic index, such as:
- Whole foods
- Sweet potatoes.
It is very important to eat fast-absorbing carbohydrate foods immediately after training. Having a very high glycemic index, these carbohydrates, if eaten after sitting in the gym and combined with a protein shake, will not only help rebalance glycogen levels but also lower the cortisol levels and favor protein synthesis.
When you are planning to lose some weight, you should stick to your weight loss programs and weight loss diets. Eating healthy foods and doing regular exercises are important in achieving your weight loss goals.
Other articles you might like;
- Great weight loss guide: 5 tips to lose weight in a healthy way!
- A beginner’s guide to weight loss-how to lose fat and grow muscles?