Which training and nutritional strategy to increase muscle mass and burn fat.
3 key factors to consider for weight loss and performance optimization
1/ The optimal time to train
Training in the morning in a fasted state increases fat oxidation.
Specifically, a cohort of 40 overweight or obese men training prior to breakfast oxidized twice as much fat compared to the group exercising postprandially.
Furthermore, they demonstrated increased insulin sensitivity and improved glycemic control.
Training between 3:00 PM and 6:00 PM is also beneficial.
Similarly, engaging in physical activity within this time window enhances performance, accelerates adipose tissue loss, and improves glycemic regulation.
2/ Optimal training intensity and frequency
It is not necessary to train for an hour every day to enhance performance and firm the body.
On the contrary, short, high-intensity sessions are far more effective.
Thus, short, intense protocols known as High-Intensity Interval Training or HIIT prove highly motivating.
They integrate easily into busy schedules, prevent training fatigue, and deliver rapidly visible results.
- 2 to 3 sessions per week
- 15 to 25 minutes of exercise per session with 10-second recovery intervals between exercises
- maintaining a consistent intensity throughout the entire workout
This training modality yields a +5% and +7.6% increase in thigh and arm strength, alongside a reduction in adipose tissue including visceral fat, compared to 50 minutes of walking 3 times per week.
3/ Dietary strategy to develop muscle mass and promote fat loss
Intermittent fasting
Intermittent fasting involves omitting one meal to achieve an approximate 16-hour fasting window, typically by skipping either breakfast or dinner.
Implementing this fasting protocol in conjunction with physical exercise enhances muscle strength development and endurance.
High-protein diet
An intake of 1.2 to 1.3 g protein / kg / day combined with training 3 times per week increases muscle mass (Nutr J 2017 Feb 6;16(1):10).
Meanwhile, in trained athletes, consuming 2.5 g protein / kg / day over an 8-week period increases lean muscle mass while reducing fat mass (Int J Sport Nutr Exerc Metab 2018 Nov 1;28(6):580-585).
Practical application
- 15- to 25-minute fasted training session
- 15 g protein formulation consumed within the hour post-exercise to stimulate muscle protein synthesis
- 10 g protein bar as a targeted snack
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