how to reduce fat percentage in your body
The most asked question in the fitness industry is “Can one burn fat and gain muscle together”.
There are always many debates on this topic because to burn fat you need to eat fewer calories and to gain muscle you need to eat more calories…!
Burning fat and gaining muscle are needed to be viewed logically, which hardly any trainer does. Fat people only lose weight, in the end, they become weak and lean.
It Wouldn’t call it a transformation. The right transformation will be when you burn fat and gain muscle mass. If you want the same, then in this article, I will tell you which rules will be followed by which you will be able to gain muscle and burn fat.
Table of content
- Do HIIT and Sprinting Instead of Cardio
- Rotate carb
- Compound lift with heavyweight
- Increase protein intake
1- Do HIIT and Sprinting Instead of Cardio
Running and doing cardio for a long time can burn your muscles, proven by much research. If you want to see an example of this, then look at any professional runner, who will be very lean, and only bones will be visible on his body, not muscles.
Sprinting, HIIT, and high-intensity workouts create muscle contractions that release growth hormones and testosterone. Try to make HIIT sessions as anabolic as possible, and do each workout for 45 seconds to 1 minute. Do not take breaks for more than 30 seconds.
2- Rotate carb
Carbohydrates are the most demonized (dangerous) micronutrients. It is anabolic, which plays a required role in the growth of muscles. If you overeat it, it makes you gain weight, and your body starts building up fat, so you should try carb-cycling.
Also, you will need to reduce or change your carb intake every day of the week.
For example- take high carb-on Monday, Wednesday, and take low carb-on Tuesday, Thursday, and Saturday. During this carb cycling, your body will remain in a calorie deficit, but it will not cause you to lose muscle.
3- Compound lift with heavyweight
If you work on them to improve muscle mass, then more fat will be automatically burned or oxidized. You have to lift heavy weight for muscle mass.
Along with this, you will have to do muscle mass and fat burning exercises such as squats, deadlifts, push-ups, and pull-ups for this and take minimum rest in between.
As you get better with body weight, the extra weight starts adding muscle to the body. Apart from this, these exercises can be done with weights on the high carb.
4- Increase protein intake
When you lose weight, your body is already in calorie deficit mode. You can fill this deficit with your protein intake.
For this, try to eat at least 100-150 grams of protein a day. If you are unable to get enough protein from your foods, you can buy a whey protein supplement to make up for it.
Branched Chain Amino Acid is made up of three amino acids Leucine, Valine, and Isoleucine. It is an essential amino acid that helps to repair muscles.
As long as you are in calorie deficit mode or on a low-carb diet, your body will start using amino as fuel, which will lead to muscle loss. You will need around 5 grams of BCAA daily during a workout and 5 grams needed after a workout.
Along with this, you will also need to take a healthy and clean diet to gain muscle and burn fat, and you can also consult your fitness trainer or a nutritionist because he will give you the right diet according to your body.
If you have got motivation or any help for your fitness goal from this article “reduce fat percentage in your body”, then share your experience with us.