What training and diet to increase muscle mass and burn fat?
3 points to take into account to lose weight and improve performance
1/ The best time to train
Training in the morning on an empty stomach increases fat burning.
For example, a group of 40 overweight or obese men exercising before breakfast burned double the fat compared to the group who exercised after a meal.
They also increased their sensitivity to insulin and had better blood sugar control.
Training between 3 p.m. and 6 p.m. is also beneficial.
Likewise, exercising in this time increases performance, reduces adipose tissue and improves blood sugar levels.
2/ AT WHAT INTENSITY AND FREQUENCY TO TRAIN
It is not necessary to train for an hour every day to increase your performance and strengthen your body.
On the contrary, short but intense sessions are more effective.
Thus, short and intense exercises called High intensity interval training, or HIIT, are very motivating.
They fit easily into a schedule, avoid fatigue and show results quickly visible.
- 2 to 3 sessions per week
- 15 to 25 min of exercises / session with 10 seconds of recovery between each exercise
- maintaining the same intensity throughout the exercise
This type of training increases the strength of the thighs and arms by + 5% and + 7.6% with the melting of adipose tissue including visceral fat compared to 50 min of walking 3 times / week.
3/ WHAT DIET TO DEVELOP YOUR MUSCLE MASS AND LOSE WEIGHT
Intermittent fasting
Intermittent fasting is when you skip one meal and go about 16 hours without eating. Often it is either breakfast or dinner.
Practicing this type of fasting combined with exercise increases the development of muscle strength and endurance. It’s also reduce anxiety.
High protein diet
Intake of 1.2 to 1.3 g of protein / kg / day combined with training 3 times / week increases muscle mass (Nutr J 2017 Feb 6; 16 (1): 10).
While in trained athletes, the consumption of 2.5 g of protein / kg / day for 8 weeks, increases their muscle mass and decreases their fat mass (Int J Sport Nutr Exerc Metab 2018 Nov 1; 28 (6): 580 -585).
In Practice
- 15 to 25 minute fasting workout
- 15 g protein preparation within an hour of exercise, stimulates muscle development
- protein bar with 10 g of protein as a snack
