Is it possible to build muscle mass and reduce subcutaneous fat at the same time? Opinions on this subject are divided. It is true that we will achieve the best results by focusing only on one of these things. However, the reduction does not mean a drastic decrease in muscle mass! More about this below.
TABLE OF CONTENTS
- The proper diet
- Protein is the basis
- Multi-joint exercises
- Anaerobic training
The proper diet
Rational healthy eating is the key to success in bodybuilding sports. Proper distribution of macronutrients is the most important element of the plan to reduce subcutaneous fat.
During this period, close attention should be paid to the amount of carbohydrates and fats consumed. It is the rotation with these two components that is extremely important when discovering the effects of the cycle on muscle mass.
Protein is the basis
If a person wants to protect himself against degradation of muscle structures, which has always been considered unavoidable during the reduction, he should increase the amount of protein consumed to 2.2 grams of protein per kilogram of body weight.
As scientific research shows, such a dose of proteins protects against muscle degradation, and therefore a decrease in muscle mass during the reduction.
Multi-joint exercises are a great way to build muscle, engage multiple muscle groups in one complex exercise, and a perfect way to burn calories and build muscle at the same time.
By combining multi-joint exercises into a giant series, body fat will start to burn during weight training. In addition, the efficiency of your body, muscle strength will improve and its visual quality will also increase.
Anaerobic exercises do not reduce the amount of striated muscle fibers in the human body! This is great news, which additionally motivates to abandon a boring walk on the treadmill, which in addition to reducing fat also reduces muscle mass!
Summing up the benefits of the popular tabata, it can be said that anaerobic training, despite the fact that it is very demanding in terms of physical – does not contribute to the loss of muscle mass, takes less time and can be performed anywhere without specialized equipment!