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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Many people believe you can either bulk up or lose fat, but not both. But With the proper training, nutrition, and recovery, one can build muscle while burning fat! Let's break down the best strength training tips for maximum results!
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Compound exercises are basically the exercises that engage multiple muscle at a time thus increasing the calorie burn and boosting muscle growth. Some of the best compound exercises are squats, deadlifts, pull-ups, & bench press.
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Muscles grenerally grow faster when challenged, so increase weights, reps, or intensity steadily, also try to focus on controlled movements for better muscle engagement.
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As more intensity leads to more fat burn, reduce rest between sets to keep your heart rate up. Try exercises like pair squats and push-ups, deadlifts and rows, bench presses, etc.
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Our muscles need protein to repair and grow. Aim for 0.8-1 g of protein per kg of body weight, which might vary according to your activity levels. The best protein sources are chicken, fish, eggs and paneer, whey protein, lentils, and chickpeas.
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Add HIIT between sets like a sprint, jump rope, or kettlebell swings, and perform explosive movements like box jumps and burpees. Keep your workouts intense & short.
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Consistency is key to building muscle and losing fat. Try and aim to train each muscle at least twice a week. Stick to a particular routine and track your progress.
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Muscles don't just grow in the gym; they grow when you rest. Aim to get 7-8 hours of quality sleep every night. Try to manage stress, as high cortisol might lead to more fat storage.
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It might help in enhanced fat loss, as this will help burn more calories, leading to the building of stronger, leaner muscles, increasing metabolism, and improving strength and endurance.
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It's time to train smarter, lift heavier, and fuel right. Strength training helps in ultimate body transformation, and when combined with cardio, it can give maximum benefits. When strength meets strategy, results follow!
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