How to lose weight and pump muscle?
Having registered in the gym, a typical beginner sets two goals at once: to get rid of a small tummy that has appeared from an inactive way of life, and a little pumping muscles( more often we are talking about the press, hands and chest) in order to look more or less decentlybeach.
However, replacing fat with muscle is not as easy as it seems at first glance. Within the limits of one training it is practically impossible to force the body to simultaneously burn fat and direct its energy to build musculature. In fact, these are two completely different physiological processes.
Do muscles burn fat?
On the one hand, the more muscle in the body, the more energy and calories are spent on metabolic needs - accordingly, the body begins to get rid of excess fat. On the other hand, the strength exercises themselves for muscle building have minimal effect on fat burning.
Separately note that neither twisting, nor any other exercises on the press can not help get rid of the fat layer on the abdomen. To create a relief press, it is important first of all to eat properly - and even regular cardio is not as effective as a balanced diet.
Can I turn fat into muscle?
Fatty tissue is fundamentally different from muscle tissue. Fat is a reserve energy source considered by the body in the form of passive balance, whereas muscles are metabolically active elements that constantly require nutrients for normal functioning.
Despite the fact that the muscles can literally hide under the fat layer, during exercise exercises the body will not use the energy of the surrounding muscle fat to ensure their work. The reason is simple - musculature, in fact, does not work on fat, but on carbohydrates.
Energy for training
The first 40-50 minutes of any workout, whether running, swimming or weight training, the body uses glycogen, accumulated in muscles and is a product of carbohydrate processing from food. It is believed that for one physical training a person needs from 80 to 150 grams of glycogen.
Only after spending the reserves of this glycogen, the body will gradually move to other sources of energy - proteins and fats. Or, more specifically, to muscles and free fatty acids. In this case, order is often just this. Fat is a reserve of energy, which the body does not want to burn.
Fat as an energy source
The most important condition for "freeing" free fatty acids from a fat cell and making them a source of energy is a low level of sugar( and insulin) in the blood. In simple terms, the body can burn fat only when there is no carbohydrate in the stomach.
That's why carbohydrate diets lead to weight loss and weight loss completely without physical training. In contrast, even a small portion of French fries contains so many carbohydrates and calories that they will need to run about 6 km to burn them.
Why do people get fat?
Chronically high blood sugar level, caused by the constant use of carbohydrates with a high glycemic index, gradually "disaccustoms" the body to use fat as a source of energy. A person starts gaining excess weight even with moderate caloric intake.
To successfully and quickly lose weight, you do not just need to "diet" and reduce the amount of food you eat, but to review your whole diet and get rid of the sources of fast carbohydrates as much as possible. Only this way will help you get rid of excess weight and burn fat.
The strategy of muscle building
Being the main enemy of losing weight, carbohydrates are critical for the body to build muscle. Without enough carbohydrates in your diet, you will not have the strength for successful physical training, nor the reserves for the subsequent restoration and growth of muscle tissue.
Only professional athletes are able to combine training to burn fat and increase muscle - but it's about drying, and not about losing weight, because athletes initially have a low percentage of body fat. Drying training is not suitable for ordinary people.
It's impossible to rebuild fat in the muscles. If you want to lose weight, concentrate your efforts on controlling the glycemic index of carbohydrates, and not on strength training. For training on drying, it makes sense to proceed only when the percentage of body fat drops to 10-15% in men and to 20-25% in women.