Many are the people who want to lose fat and gain muscle at the same time in a short term, which turns out to be something difficult to achieve, instead you must have a mentality of training to gain muscle mass and not to lose fat, along with an adequate nutrition, hydration and good rest, achieving the goal.
To increase our muscle tissue we must follow guidelines that are easy to achieve.
1.-Increase Protein Consumption
If the objective is to gain muscle mass, the consumption of proteins is essential, without the entry of proteins into our organism it is impossible to gain muscle tissue, for this it is necessary to consume proteins gradually and in a balanced way during the day to avoid their decomposition, since if our organism It has the necessary amino acids, it will not extract it from the muscle tissue avoiding its loss, and it will work in order to maintain it. If our body needs to gain muscle tissue because the body has already been losing it, it will have to work in order to increase the formation of this tissue with the consumption of proteins and other necessary activities that will help achieve the objective that is to gain that much desired and necessary muscle tissue.
2.- Train to gain muscle
In training, it is better to integrate compound movements where the most important thing is to lift weights and gradually increase their weight to stimulate the formation of muscle tissue in greater quantity, exercising 5-8 repetitions per series and using cardio to lose fat and not calories, avoiding long cardio sessions in a stationary way that causes a caloric deficit where the body's response is to burn muscle instead of body fat and that is not what we are looking for.
It is preferable to perform high intensity interval training (HIIT), high intensity and low intensity exercises for short periods of time of rest performed of 1-3 sessions per week which helps to preserve the muscle mass and use fat for fuel.
3.- Choose good carbohydrates
It is most beneficial to consume carbohydrates two hours before and after training to maintain the supply of carbohydrates that the body needs, complementing during the day a balanced consumption of vegetables and legumes high in fibers that help to satisfy and control hunger while maintaining your energy under control.
4.- Choose Healthy Fats
We must, as far as possible, reduce the excessive consumption of fats and especially of supersaturated fats. Many people reduce their fat intake to lose body fat, which is valid, but we must also be aware that the body needs a certain amount of fat to obtain optimal development and good maintenance of cells, which promotes good body development, for this, we must opt for healthy fats and not ultra-processed, an example of healthy fats is extra virgin olive oil, coconut oil, avocado, egg yolk, some fish such as salmon that are rich in omega 3 -6 healthy for our body.
5.- Moderate calorie intake
In the process of muscle formation and body fat reduction, we must have a balanced calorie intake, providing enough calories for training, helping muscle growth, which leads to a decrease in body fat, gradually working to increase training with weights to exercise our muscle tissue at a greater capacity, resulting in its increase.
6.- Adequate Hydration
In training, sweat is not an indication that you are losing fat as many believe, but body water. Our body is made up of 70% water, and it is necessary to drink enough water when we are exercising and in our day to day for the proper functioning of our body.
7.- Rest as necessary
When we rest our body goes into a process of recovery and restoration of everything that is lost while we are awake. For this reason, it is essential to have a restful sleep of at least 8 hours a day to have an optimal functioning of our body.
Maintaining good health is essential, so we must take care of our diet and exercise our body in the most appropriate way. The most important thing is to be especially disciplined and have a goal set.