Building muscle while losing weight is a difficult endeavor – you will need to consume adequate food to support muscle development while making wise nutrition decisions to help your body transform fat deposits into muscle tissues. Diet alone cannot help you pull off such a plan. You will need to do a mixture of resistance training and high-impact cardio exercises. A good male weight loss training program Singapore should focus on workouts and diets that help you add muscles and at the same time burn fats. Below are 4 pragmatic tricks to help you build muscles and burn fats.
- Elevate Your Protein Consumption
Consider raising the amount of protein you consume on a daily basis to 1.5-2 grams per pound of your body weight. Spread your protein consumption quite uniformly all through the day to keep your muscle tissue protected from breakdown. The protein consumed will supply the body with the amino acids it requires for its physiological activities, so breaking down muscle tissue to obtain them won’t be necessary. Multitudes of studies have demonstrated that a high protein diet increases the number of calories you blast the whole day. Protein-rich diets tend to activate the thermic effect of food (TEF) whereby the processes of breakdown, absorption, and nutrients distribution burn a high number of calories.
- Eat a Moderate amount of Calories
For the journey of gaining muscle while losing weight to be exciting and successful, you must strive to identify your “caloric sweet spot.” You must eat sufficient calories to foster muscle building while allowing the body to obtain energy from fat stores. Bear in mind that you are not dieting. Instead, you are attempting to build muscle tissue while blasting stored fat.
- Concentrate on Heavy Compound Weightlifting
Adding muscle to your physique once you lose weight gives you a nice look. If that is your goal, incorporating heavy compound weightlifting in your exercise will come in handy. Your freelance personal trainer Singapore can help you select compound exercises that are in line with your goals. Compound exercises work a group of major muscles and call for whole-body effort. They range from squat, bench press, deadlift, and military press. The best way to maximize muscle development is to workout with heavy weights and a moderate number of repetitions.
- Do High-Intensity Interval Training (HIIT) Cardio
You can burn fats without performing cardio exercises. However, if you want to accelerate fat loss, you should be ready to add cardio in your male weight loss training program in Singapore. Although you can fast-track fat loss by simply walking, doing HIIT will give you excellent results as fast as possible. HIIT is a type of workout where you shift between periods of high-intensity and low-intensity efforts. The high-intensity periods propel the body to its metabolic restrictions and the low-intensity ones promote recovery. The popularity of this kind of training has been constantly growing in popularity since studies indicate that it is effective in burning fat and maintaining muscles compared to typical low-intensity steady-state training. A freelance personal trainer Singapore can show you how to do HIIT cardio and maximize muscle gain and fat burn.
Results don’t come within a day. It will take you more than a couple of weeks of serious workout and healthy eating to achieve your dream body. Meanwhile, celebrate every milestone you achieve and reward yourself for remaining committed to your fitness as well as your health.