What to do to lose fat
Lose fat? Muscle definition & muscle hypertrophy. A defined muscle is a muscle with low fat accumulation.
The importance of diet
So, DIET plays a very important role throughout the entire process! Let this be perfectly clear: Training for muscle definition should be done at the SAME INTENSITY as training for MUSCLE HYPERTROPHY.
What makes one goal different from the other is DIET, not training! There is no exercise that “burns” fat in a specific area, and it would be absurd to say that any type of training would “damage” muscle mass!
Basal metabolic rate
Key points: When a person gains muscle mass, their basal metabolic rate increases. This is the natural amount of calories burned at rest, because the body needs energy to maintain a certain amount of muscle mass.
Calorie expenditure
As a result, your daily calorie expenditure increases. Consequently, if you have a good diet, you will burn more calories and have more success reducing body fat—it’s that simple. And this applies to men AND WOMEN.
Will I look masculine?
But will weight training make me look masculine? 👎 NOOOO!!! Don’t worry: although testosterone is found in both sexes, men produce about twenty times more testosterone than women, and we all know how hard it is to gain lean muscle mass…
Women simply don’t have enough hormones (testosterone) to gain muscle mass in the same way as men.
Focus on training and diet to lose fat
The formula for losing fat is simple: diet, strength training, and cardio.
You might think that high-intensity exercise is the only way to go. After all, you can burn more calories and, even better, you don’t have to spend as much time doing it.
But there are variations that can help you stimulate all your different energy systems, protect you from overuse, and get more out of your workout. You can set up a cardio program that includes a variety of different exercises at different intensities.
Obviously, regular exercise can help you burn fat and lose weight. But it’s not just about the calories you burn. It’s also about the adaptations your body makes when you exercise regularly. Many of these adaptations directly improve your ability to burn more fat without even trying.
Regular exercise can also help you manage your weight. The more active you are, the more calories you burn, and the easier it is to create the calorie deficit needed for weight loss.
So, DIET plays a very important role throughout the entire process! Let this be perfectly clear: Training for muscle definition should be done at the SAME INTENSITY as training for MUSCLE HYPERTROPHY.
