Workout plan for fat loss and muscle tone
Toning the body depends on doing different exercises with a slight difference compared to the exercises of the muscle amplification period.
Make sure you start a good exercise regimen and try to use your full energy before you finish training while balancing cardio and iron.
Of course, there is a difference between doing cardio and iron exercises.But if you are one of the people who want to maintain a greater percentage of muscles, as well as get toned and divided, it is better to start with limit exercises.
Try to reduce the weights but make sure to increase the repetition so that it is preferable to use medium-sized weights.If you want to have a toning regimen in your body, try as much as possible to maintain a regimen that is based on reaching your full potential in iron exercises.
This will make you burn the most calories and help you shed more fat.
Inflating the muscles in the phase of cutting and cutting the muscles is very difficult, try not to focus, the better.Instead, you should focus only on drying, splitting, and accentuating your body muscles.
In every training session, relying on abdominal exercises is fundamental and wrong.
As training, the abdominal muscles daily exhausts them and will not lead you to accentuate them.
Therefore, it is recommended to do these exercises at a rate of three sessions per week at most.
When does the muscle toning phase begin?
The Most Common drying and Cutting Mistakes
reduce calories
The biggest mistake most bodybuilders make is drastically reducing calories.
Even professionals make this mistake.
Since they want to burn more fat and thus reduce food, then reduce calories significantly.
Yes, this will work in the short term to reduce weight but it will become a problem in the long term
When you reduce your calories drastically, you are exposing yourself to losing the precious muscle that you have worked all these days to build.
Also, when the body feels hungry, it slows down the rate of burning and you do not like it.
We conclude from this that drastically reducing calories will lead to muscle loss as well as a slower burning rate.
Doing cardio a lot
Like the first mistake, many people think that when they go into the fat loss phase, they should automatically increase the amount of cardio exercise.
Although these exercises have many benefits, they also have some disadvantages, especially if you increase them significantly.
By doing so, you can reduce the amount of muscle mass, as you are working hard during the bulking period to gain muscle and thus you may put yourself at risk of losing everything you gained.
I advise the exercisers to start the phase of fat loss or slimming by doing as little cardio as possible.
And they need to know that slimming and fat loss come primarily from the diet.
Continuing with the diet, we gradually add simple cardio exercises to push the body to lose fat.
Exaggerated Free Day
The most favorite time of the week is the day you will eat a free meal because it is the day when you eat anything you want in large quantities to help increase your burn rate the rest of the week.
There are many benefits to having a calorie-packed day when dieting.
These benefits include an increase in the level of the hormone leptin, which increases the rate of burning, reduces hunger, and gives peace of mind from the diet.
The problem is that today I get the most overrated fat gain.
Cut carbs
Low-carb diets seem to be the trend for everyone who wants to lose fat.
I wouldn't say that low-carb diets aren't effective.
But in the case of maintaining muscle mass, we should not limit the number of carbohydrates
All ratios must be determined according to specific indicators.
But are diets low in carbohydrates the best option?
No. A low-carb diet, if applied incorrectly, can lead to a loss of muscle mass and destroy your metabolism.If you want to cut carbs, do so gradually, and never cut them down suddenly.
The most important tips while drying the muscles
Calculate your calories
You can't dry out and cut muscle without counting calories, but it takes a lot of nutritional expertise
So you can healthily reduce your fat percentage while maintaining your muscles.
Calorie counting enables you to know your body's need for food more accurately to achieve your goal of losing fat in a short period.
Because of the shorter the drying period, the less muscle loss.
Take a break
During the period of body toning, muscle recovery becomes slower due to the resulting hypothermia
So make sure there are opportunities to take a break and fully relax between the hours of the day.
In a study published in 2008, it was proven that lack of sleep is associated with obesity
It makes your body fill with fat, so make sure you get enough sleep (8-9 hours) enough, at night and in a dark room.
Creates the conditions that suit your body to respond to diet and training, effectively burning fat while preserving muscle.
Also, read abdominal exercises in the gym and how to get rid of belly fat.
Drink plenty of water
Drinking plenty of water is required at all times
For the body to function properly, during the drying period it becomes important to burn fat
A study published in 2016 confirmed that drinking more water is associated with fat loss.
Drinking water also helps in hydrating the body and supports exercise
So you will be able to increase the intensity of your workouts and burn more calories.
Drinking water with your meals will make you feel full and full
This will allow you to easily supplement the diet despite its low calories.
These were the most important tips for drying and cutting muscles.