Girls do not dream of a slim figure, but that the stomach was in cubes, the legs are pumped up. Without fanaticism, of course, but I want to. Guys tend to throw off fat from the tummy, if there is, and build up muscle mass, so that the arms and legs are inflated, and the stomach is all in cubes. When a trainer in the gym smiles, many don't even know why. It is impossible to lose fat and gain muscle mass in one session. It's already set up that way. Let's figure out what the tricky reason is here, and what to do about it. The question is not easy, let's start with the fact that the body simply cannot lose weight and build muscle at the same time.
We put everything on the shelves: losing weight and gaining muscle mass
There is a pattern: first you need to lose weight, and only then you can gain muscle mass. When the body begins to lose weight, muscle mass decreases, and accordingly, when we begin to grow muscles, a little fat layer appears. Fat is a reserve material for the body, which can be processed and converted into energy, but the body is in no hurry to spend fat until the carbohydrate reserves run out.
What you need to do to lose weight: consume fewer calories so that there are few carbohydrates and the body begins to use fat to renew energy. Eat enough protein to replenish energy stores. The intake of energy from food should be less than the amount that needs to be spent during training. If the body understands that there is a calorie deficit, it begins to produce hormones – messengers who trumpet: it's time to break down fat. Fat that has been broken down serves as a building material for the renewal of energy balance.
What remains to be done to gain muscle mass? Think about a balanced intake of carbohydrates and proteins in the exact amount that is needed to build muscle, no more and no less. Thus, the body will not have a chance to store fat, all the material and energy will go to gain muscle mass. If you eat low-calorie food, there will be a shortage of calories and muscles in the gym will not grow, but the process of losing weight will begin.
Sports for weight loss and muscle gain
You should always start with the process of losing weight. It is necessary that at least 4-6 months pass, the body needs to rebuild to create muscle tissue. For weight loss, aerobics, swimming, Pilates, even yoga are suitable. The level can be calculated from the pulse during training: for fat burning – 130-170 strokes per minute, for pumping up the body – over 170 beats per minute. The gym and exercise machines are perfect for building muscle fibers. The main thing in this process – increase in repeatability of movements.
How does the fat burning process
Fat accumulates in lipocytes, fat cells. This fat is in a special chemical state, and such a substance is called triglyceride. To convert fat into energy, the fat cell converts triglyceride into fatty acids and glycerol. The process of fat regeneration is called lipolysis. When the fat is broken down into acids and glycerol, these substances enter the bloodstream and are sent to their destination. How does the cell know that it's time to break down fat? Hormones carry this information. Thus, it becomes clear that it is impossible to force the body to burn fat in a specific place. Hormones carry information about the need to start the lipolysis process to all places where there is a fatty layer.
The relationship between hormones and fat
In different situations, the body sends different hormones, which are biologically active components and carry information from cell to cell, from organ to organ. Hormones move at different speeds throughout the body. And the breakdown of fat is not the same throughout the body, it depends on blood circulation, the work of receptors at the cell level.
Splitting and losing weight are two different things. What is the difference? When the fat cell received an impulse and began the process of lipolysis, that is, splitting, it is transferred to the blood. To complete the process of losing weight, this split fat must be burned, used in training, for example. If combustion does not occur, fat from the blood returns to its original location. That is why you need to lose weight first and only then build muscle.
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