In a world full of mysteries and questions, there are a lot of things that are puzzled in our mind. Like how the space made, how a certain big celebrity become popular and what are the methods to do in gaining muscle and losing at the same time. The question is, Is it possible?
A lot of people that wants to get in shape is setting an individual goal. Some go on eating vegetables only, some do restrictions with their calorie, others want to eat protein, and some go on exercising to burn fats and at the same time building the muscles in their body.
According to Stephen Adele, that gaining muscle and losing fat at the same time is possible according to the people he encountered during his coaching. The process includes challenges and hard work. For you to achieve your great transformation, you may want to follow the five rules on all sides start with a mindset, eating, exercising and supplementing. If you have correctly followed this method, then your goals will be achieved quickly.
The points mentioned below are proven and tested by many people based on the transformation they gain by following these rules.
Carbs and Nitrogen Balance
According to Stephen Adele, to build up muscles you need to supply enough calorie, and while you want to lose fats at the same time, you need to lower down calorie intake. So you need to have a plan while intaking calorie content. This can be achieved by taking the right content of carbohydrate. Carbohydrates allow you to burn the fats in your body while it also permits build up muscles.
He also recommends that you need to know the number of calories you need to take every day. You can also try the formula to check the accurate calories you need in your body.
Formula: Bodyweight x 15 = the amount of calorie needed in your body every day.
Adele stated that you could have your calorie intake at least forty percent from protein, forty percent from carbohydrates, and twenty percent from fats. Calorie and carbohydrates intake has different function upon entering the body. A calorie can be a source of body energy while carbohydrates build up muscles. Remember that this method maintains the nitrogen balance. Thus calories which are negative and positive will automatically initiate building up of muscles.
Proper Training in Building Antagonist Muscle and Have Enough Rest
According to Stephen Adele, if you happen to lower calorie intake in your diet, then it is easier to lose your strength. And when you lose your strength, this means loss of muscles mass. There are studies that it supports the idea of stronger muscles when its antagonist if contacted. The process of doing opposing muscles are biceps and triceps, chest and back, back to back, squats and hamstrings are all called super setting.
This process is difficult, but it can uplift the intensity level. You can perform supersets while just sitting on a bench, texting, jump rope, step ups, and box squats are all active rest. It does not mean to be rigid and intense. This is only a process to activate your heart rate and to fuel up the workouts.
Do Backbone Training
Adele mentioned and provided three vital ways to improve muscles and while losing at the same. These include deadlifts, squats and bench press. In this case, it inevitably produces an efficient result for your body. However, remember that do not do these movements if you have a lower carbohydrates intake. The mentioned movements need a lot of energy and hard work. So make sure you are taking enough carbohydrates during this training.
You can do this training but make sure you have a well planned day. It is essential to determine proper technique before proceeding to this kind of work out.
Check Your Lifestyle
Success will not happen in just a blink of an eye. Discipline and determination approach accompany success. To make sure you-you achieve the goal you need to watch your food, the kind of supplementation, sleeping habit and more about planning and doing. If you have this of spirit, then you are much guaranteed with such a high level of success.
Changes can be visible after four or more weeks. It is better to take some photos for yourself to check changes after your effort. In this matter, you will go to see the fruit of your hard work. If you’re planning to do it for another four weeks, then you will be amazed by the result.
It is suggested to plot your transformation using a calendar. An idea of setting a time frame is. If you’re planning to attend a contest or planning to go on a beach vacation and you want to wear that two piece with you, whatever the situation is, the important is you are well motivated to that direction of being fit.
Food for Building Up Muscles
Physical activity and food nutrition are both essential in building up muscles. It is important to engage yourself in such physical activity but make sure you are eating the right food that can support your daily progress without compromising your health.
It is known that high protein foods are the most vital in building muscle but fats and carbohydrates are also necessary nutrients for you to get enough energy. If you are determined to gain lean muscle, then focus on exercising and eating food rich in calories.
The following are top three food rich in calorie:
Eggs have a high protein content, but it is healthy fat rich in choline and Vitamin B. Proteins in the first place can gain muscles because of a large number of amino acids, while vitamin B provides high energy to the body.
Salmon is good for the entire health of a person. It has omega-3 fatty acids that are important in building the muscular part of the body. It also helps in gaining energy while exercising.
- Chicken Breast
Chicken breast is an excellent source of protein. It has niacin and vitamin B that are both helpful during exercising and any physical activity.
To fuel up your exercise and daily activity, it is important to consume food rich in fats, carbohydrates, and protein. However, if you are determined to gain muscle and at the same time losing some fats then makes sure to follow the regular training and its guidelines listed above.