Do you know that when your body has muscle mass, weight loss will have good results and also help maintain weight in the long term? Importantly, muscle mass also reduces fat and makes your body have a proportionate shape. Therefore, it can be seen that muscle is an important part of increasing energy burning in the body. Today, we would like to invite you to understand about reducing fat that comes with building muscle for women‘s bodies with the following 5 methods.
1. Weight training
When girls want to reduce fat and build muscle, it is recommended to exercise with weight training, whether using equipment or not. It is recommended to do weight training with a method from light to heavy, such as lifting 1 kilogram dumbbells about 10 times or alternating with squats, which is also interesting. Because weight training helps develop strong muscles and also reduces fat very well.
2. Exercise with proper posture.
Exercising with proper posture is something that women, especially beginners, must give great importance to. Especially if you have never done weight training before, it is recommended to exercise by doing squats, sit-ups or planks without having to do them for a long time. You may start with 30 seconds and then gradually increase the exercise time. This method will help reduce injuries from overdoing it well.
3. Eat carbohydrate foods
In cases where women want to lose weight but want to build muscle, it is necessary to eat carbohydrate foods because carbohydrates are important nutrients and are necessary for the body, especially during exercise. However, if the body does not receive carbohydrates, the body may pull muscle mass to burn as energy instead. This may make building muscle ineffective as it should be.
4. Eat protein foods.
Protein foods are foods that help build muscle. However, it is not recommended to eat more than the body can burn. This is because excess energy will be stored as fat. The right amount of protein for the body is 1x body weight (kilograms) = protein (grams). 100 grams of meat will provide the โปรโมชั่น ufabet body with approximately 26 grams of protein.
5. Avoid heavy exercise.
Although exercise is a way to help lose weight and strengthen the body, exercising too hard, such as 1 hour, is considered overtraining and is too much for beginners. It is also not recommended to do weight training and cardio on the same day because it may cause too much stress to the body.
Girls who intend to lose weight and build muscle at the same time, try following these 5 methods. I believe that it will help you lose weight well. It is also a method that is suitable for beginners.