Before starting a diet or an exercise routine, remember to have a clear goal, be accompanied by an expert who can help you with the goal of losing fat and/or gaining lean muscle.
And above all, don’t do it just for a goal and that’s it! Let these good habits last.
With a first impression we can consider that losing fat and gaining muscle are two incompatible objectives, however, with me it is possible to work on it, we will review the caloric intake very well and determine an adequate plan.
From the feed
We have seen that there is an inseparable duo, it is about exercise and proper nutrition. The food must be as real or natural as possible, the processed ones do not suit you.
Losing fat and gaining muscle, we will achieve it from food with adequate caloric intake.
From the diet, to lose fat and gain muscle, it is convenient to consume foods with healthy fats such as avocado and dried fruits
The egg is healthy and helps you in this type of purpose, as well as chicken, which is a low-fat protein.
It is important to have a diet rich in fruits or cereals, using the carbohydrates they contain and avoiding those from bread or pasta. These can be consumed but in exact amounts.
Legumes must be present, they are rich in fiber and very healthy.
Determining the foods to consume for this purpose of losing fat and gaining muscle, it is ideal that you do it through a personalized nutrition plan.
A personalized plan really considers your condition, your tastes, preferences and realities of life that will allow you to achieve your goal.
It may interest you: Advantages of a personalized nutrition plan
The most important thing in terms of a healthy diet to lose fat and gain muscle is to adapt the amounts of each product according to the person’s weight, height, muscle mass and physical activity performance.
For this reason, you cannot adopt a generic diet, otherwise you will not see the results you desire.
The nutritional plan that is adopted should seek to strengthen the muscles and lose the fat that is left over from the body.
How to make this nutritional plan a lasting habit?
The methodology of this nutritional plan, in order for it to be a lasting habit, must be based on exchanges.
The person must have the freedom to choose foods, change them, mix them, modify them but NEVER RESTRICTING.
This should be according to a precise instruction that is given so as not to alter the result.
You can’t copy someone else’s formula that worked for you, precisely because this will prevent it from becoming a lasting habit.
From exercise
The results will be total when a good diet is combined with an exercise plan.
The effects are reinforced when there is a total activation of the metabolism, the whole body moves and modifies its routines towards a lasting habit.
The exercise routine will also depend on a personalized diagnosis, basically we can talk about minimum criteria, such as exercising 4 days a week.
To lose fat and gain muscle, your personalized exercise routine must be high-intensity.
When the intensity is high, it can be less exercise time, for example 30 minutes will be enough to burn calories in that approach that we have been talking about.
It may interest you: The powerful effects of having a healthy lifestyle
How to make this nutritional plan a lasting habit?
Starting to have a healthy lifestyle is done looking for this to be a lasting habit, it is a serious mistake to have a routine, reach the goal and enter a comfortable zone.
The only thing this will do is have a rebound effect and very soon the body will return to its original state, proper nutrition and exercise or healthy habits must be permanent.
For it to be a lasting habit, there must be an awareness that this is health, not just losing fat and gaining muscle.
Similarly, the exercise routine must also be personalized, it cannot be copied from the results of others because there will surely be saturation.
There must also be rest, if there is a lot of demand the person will begin to feel “laziness” extreme tiredness and will give up.
Let’s talk about your personalized plan! Let’s make it.
