To lose fat and gain muscle at the same time, you need to practice physical activity daily and have a balanced diet, with an increase in the amount of proteins and good fats.
Physical exercise should be focused especially on strength exercises, such as bodybuilding and crossfit, which will stimulate the gain of muscle mass. On the other hand, adding about 30 minutes of aerobic exercise, such as light walking and cycling, helps stimulate fat loss without affecting muscle mass.
How should the diet be?
To gain muscle mass, the diet should have protein-rich foods at all meals, including snacks. These foods include meats, fish, chicken, eggs and cheeses, which can be added in sandwiches, tapioca and omelettes to increase the protein's value of the meal.
Another important point is to include good fats in the diet, which can be found in foods like nuts, peanuts, tuna, sardines, salmon, chia, linseed, avocado and coconut. These foods help reduce inflammation in the body and give nutrients needed for hypertrophy.
In addition, you should prefer the consumption of whole foods such as bread, rice, pasta and whole-grain biscuits, making meals that combine carbohydrates and proteins or fats, such as bread with cheese or tapioca with eggs.
How should physical activity be
To gain muscle mass, it is best to do strength exercises, such as bodybuilding and crossfit, as these activities force the muscle to gain more weight, which is the main stimulus to make it grow. It is important to remember that the training should stimulate more muscle capacity, with progressive increase of the load and accompaniment of a professional physical educator.
In addition to strength training, it is also interesting to add a low-intensity aerobic workout, such as walking, dancing, cycling or skateboarding, which stimulate fat burning while preserving muscle mass gains in strength training.
Reducing fat and increasing muscle is important to have a strong and healthy body, for this, it is necessary to do adequate physical exercise and have an adapted diet.
Adequate water intake
Drinking at least 2.5 liters of water is important to increase muscle mass gain stimulation and to combat fluid retention, helping to disinfect the body.
The larger the person, the more water they should drink, and a good strategy for measuring water intake is to see the color of the urine, which should be clear, almost transparent, and odorless.
Diet menu to gain mass and lose fat
The following table shows an example of a 3-day menu for hypertrophy while drying the fat.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of milk + 2 eggs omelette with cheese + 1 fruit | 1 natural yogurt + 2 slices whole wheat bread with egg and cheese | 1 glass of coffee with milk + 1 tapioca with chicken |
| Morning snack | 1 slice of bread with peanut paste + fruit juice | 1 fruit + 10 cashew nuts | 1 fruit + 2 boiled eggs |
| Lunch dinner | 150 g of meat + 4 sticks of brown rice + 2 sour cabbage + raw salad | tuna pasta with whole pasta and tomato sauce + green salad + 1 fruit | 150 g chicken + sweet potato puree + steamed vegetables + 1 fruit |
| Afternoon snack | 1 yoghurt + chicken sandwich with light curd | coffee without sugar + 1 tapioca stuffed with chicken and cheese | Avocado vitamin, beat with + 2 tablespoons of oats |
In addition to caring for carbohydrates, proteins and fats, it is also important to increase the consumption of fruits and vegetables because vegetables will give vitamins and minerals essential to allow the body to function properly and promote hypertrophy.
