These models of the magazines are not toned, they simply have more muscle and less fat than you. Can you get both at once?
Gaining muscle and losing fat at the same time seems physically impossible. To gain a kilo of muscle you need 5,000 extra Calories for your body to build the new tissue. That is, you have to eat more than you spend. But at the same time, to burn a kilo of fat you have to burn 7,000 Calories, or what is the same, you have to spend more than you eat. How do you eat?
The traditional solution has been to gain muscle first for months (and some fat as well) and then burn fat, also burning muscle. But there are alternatives.
Your body is not an oven. If calories were the only important thing, then you could eat a thousand calories a day of cakes and it would be the same as eating a thousand chicken calories. Take the test, and you will see how it does not work like that. What your body does with food depends on the type of nutrients you eat and the time you eat.
If we eat few carbohydrates and weights, we will force our bodies to burn our fat deposits. We have already seen that carbohydrates produce insulin secretion, and insulin blocks the oxidation of fats. By keeping carbohydrates and insulin at bay, you help your body burn fat.
Diets that simply reduce calories cause weight loss, but unfortunately, this is in general. Fat is lost but they also lose muscle, and you end up being a slim-fat. Several studies have shown that by reducing only carbohydrates, with high levels of protein and moderate fat, the body is forced to use body fat as energy. The subjects of the studies lost weight, but gained muscle.
The other fundamental ingredient: you have to lift weights. And they have to be very heavy exercises. Short, intense efforts stimulate the production of growth hormone, which causes your body to build muscle tissue. If you do not give your body reasons to keep the muscle, it will not keep it.
Restricting carbohydrates is very hard if you plan to do it all your life. A good solution is to alternate throughout the week. The days you do not train, you will eat fewer calories and fewer carbohydrates. Gym days, right after training, you eat more. For example, you can alternate four days of eating below your basal metabolism, restricting carbohydrates. In between, three days of eating more carbohydrates, which should coincide with gym days.
Monday – gym – Low carbohydrates before training, high after
Tuesday – rest / soft aerobics – Low carbohydrates all day
Wednesday – gym – Low carb before training, high after
Thursday – rest / soft aerobics – Low carbohydrates all day
Friday – gym – Low carbohydrates before training, high after
Weekend – rest / soft aerobics – Low carbohydrates all day
How to restrict carbohydrates on rest days? Eating huge amounts of vegetables, which have a low glycemic index. Since it contains a lot of water and fiber, they will satisfy you. Legumes in moderation are also a good idea. The rest of your diet has to be high in protein and moderate in healthy fat, such as olive oil, fatty fish, nuts and avocados.
The results with this strategy are slower than long cycles like Operation Transformer, in which muscle is first gained and then fat is lost. But in return, it’s something you can do for the rest of your life.