Is it possible to burn fat and gain muscle mass at the same time? We indicate that it is the most advisable to have a better body.
Is it possible to burn fat and gain muscle mass at the same time? This is one of the most frequent questions asked by those who start in the world of fitness and who aim to eliminate those extra kilos and Mass M1x Reviews why not, gain some muscle in the process. And although it is possible, it is not as easy as it seems, because for this you must follow a series of guidelines to ensure proper progression.
First of all you have to be clear about the objectives. Losing weight and then gaining muscle is not the most effective way to do it . Nowadays, many gym monitors recommend starting with long cardio sessions to “burn the accumulated fat” when what is actually done is to destroy or break down the muscle fibers, which leads to a weaker body, increase chances of suffering from muscle catabolism , slow down the metabolic rateand therefore, make the removal of adipose tissue more difficult. Every bodybuilder or trainer who respects himself, should know that the best way to burn fat is through the gain of lean mass, because the muscle is a metabolically active tissue and therefore requires large amounts of energy to maintain an optimal state. . In other words, having a greater muscular skeleton favors the elimination of accumulated fat.
If you go to a gym where the instructor recommends you start with cardio and then focus on the weights, it is best to ask for a refund of your membership and choose to find another gym.
Aerobic and anaerobic exercises
This does not mean that cardio is bad or useless, in fact, it is also advisable to do so, even if exercises are done to grow the muscle. The detail is that it must be done in a certain way and in correct time so as not to hinder the gain of lean mass.
To better understand this, you must have a clear concept about what aerobic and anaerobic exercises are. While with the first group a greater amount of oxygen is required to be able to do the workouts, with the second group it is no longer necessary. It is also important to note that some exercises can be classified in both ways, but most, or rather, in all cases, one of the two groups will always be given a higher priority.
The aerobics are characterized because generally carried out at low or medium intensity and for extended periods of time can be up to 60 minutes to begin to be effective, especially when burning fat. That is why oxygen is required in them, because the calories (or fat) are not eliminated through sweat as many believe, but through the air, or rather, the carbon oxide that is exhaled.
With the anaerobic exercises the opposite happens, they are exercises that require a minimum amount of oxygen although they are performed at much higher intensities and in a short time. In order to perform them, immediate energies are needed, such as fast-absorbing carbohydrates, and unlike aerobics, they do not allow fat burning, at least not immediately, but after several hours of completing the training. However, one of the great advantages of anaerobic exercises is that fat burning can be prolonged for up to 24 hours, which further improves the process to have a slender and athletic figure.
How to combine them
As described some lines ago, combining aerobic and anaerobic exercises and using them simultaneously is not impossible, as there are some such as high intensity interval training (HIIT) that require both oxygen and immediate energy to be able to take cape. However, this is a subject that deserves to be seen in a specific article, since it is an advanced level training that requires a lot of care to be performed, and therefore, provides incredible benefits, even for the short time with that they are made.
Combining aerobic and anaerobic exercises does not mean that they should be done simultaneously, but rather, do them in the same training session, but at different times.
Obviously, if you are looking to lose fat, either to be fit or to achieve the definition of the muscles, it is recommended to use both types of exercises, starting with anaerobic (weightlifting and similar) to consume all the reserves of glycogen that are stored in the muscles, which will serve as energy to yield 100% in the routine. Once the use of weights is finished, it is necessary to start with cardiovascular (aerobic) training, which will give way to immediate fat burning.
Doing this in the opposite way will be detrimental to the body, since during the cardio session, glycogen consumption will be given higher priority (since at least 40 minutes are required with the cardio to start using fats as an energy source), in addition to the fact that at the end of the day you are probably tired enough to continue with strength or muscle exercises, so not only will fat burning be avoided, but it will also lead to muscle catabolism if that glycogen is not replenished as must be. Analyzing in depth, doing cardio before weightlifting is also counterproductive, since to replenish these lost glycogen stores requires the consumption of foods that most likely affect the balance of caloric intake recommended for fat burning.
The cardio session should not last more than 20 minutes in order not to suffer the effects of overtraining and it is also not advisable to do it more than three times a week.
So, recapitulating, the best way to gain muscle and burn fat, is to do weight training, followed by a good cardio session. Because all the glycogen has already been consumed, with cardio it will be possible to immediately burn fat, which helps to lose even more weight concentrated in Mass M1x this type of mass. And not only that, but it also seeks to improve the circulatory and cardiovascular system to protect the health of the heart.
Before finalizing, it is also important to emphasize that aerobic exercise should not be treated as a secondary activity, but as an active part of it, so it also requires planning, so it should not be done simply by filling in a empty space in the routine or to spend more time in the gym with the illusion that with this more optimal results are achieved, which is true, but again emphasizing, as long as it is done in the right way.