After improving this ratio, your weight may not change much, but your physique will become more neat when the fat block has transformed into a toned muscle mass.‏

‏Here are some tips to optimize muscle growth and burn fat during exercise:‏

1.Restrict calorie intake, increase protein to increase muscle and reduce fat

Consuming a protein -rich diet that has been shown to reduce fat while retaining muscle mass in the body.‏

A study in overweight adults shows that a diet reduces calories, contains 1.4 grams of protein per kilogram of weight more effectively in maintaining muscle mass and burning fat in the body thanWith the minimum protein level, it is recommended for 0.8gam/kg of weight.Thanks to that, improving the ratio between muscles and fat.‏

If you find it hard to eat enough protein from food sources, you can safely and effectively supplement protein from plant protein or whey powder.‏

Consuming a protein -rich diet helps reduce fat while keeping muscles effectively.

2.Avoid foods that stimulate fat

In addition to enhancing protein, reducing calories and increasing the amount of calories in the day through exercise, you can combine the following tips to reduce body fat:

- Limit processed foods such as fast food, cakes, candy ... because they have been shown to affect the metabolism, stimulate the fat volume more and affect strengthHealth in general.

- Replace the amount of refined carb with complex carb (brown rice, oats, quinoa ...), foods rich in protein and fiber, both increasing the feeling of fullness, and creating conditions to enhance fat burning.

- Increasing the amount of fiber with foods such as vegetables, beans and beans, which can help reduce the amount of fat in the body, especially in the abdomen.‏

Increasing the amount of fiber helps reduce body fat.

3.Practice anti -force exercises to strengthen muscles

Besides the appropriate diet, the combination of endurance exercises also plays a very important role.You can practice resistance exercises such as lifting weights to build strength and muscle mass.

An assessment of 10 studies has shown that resistance practice twice a week is more effective in maximizing muscle growth compared to exercise only once a week.

In addition, combining strength exercises such as squat, push -ups and other muscle construction exercises for 2-3 days a week with 1-2 days a week of interrupt practice may be the thingPerfect choice.

Studies show that combining high intensity intermittent intermittent exercise with endurance training leads to fat reduction, as well as increased muscle mass and strength.‏

Practice resistance exercises.

4.Practice intensity for at least 30 minutes

When exercising the intensity is just walking quickly, cycling at a moderate speed, swimming ..., the body will burn fat reserves to convert into energy.

With only 15 minutes of exercise, the rate of burning fat increased 3 times compared to the rest.The longer the exercise time lasts at this intensity, the greater the amount of fat converted into energy.

However, if the intensity of the exercise increases, the energy used by the body will switch to the source of carb in the blood and muscle.The fat burning process will suspend to prioritize burning energy quickly from the source.

So the high intensity exercise is not good if you are looking to prioritize burning fat.More importantly, maintain the average intensity, but for a continuous time lasting at least 30 minutes to 1 hour, to maximize the level of energy metabolism from fat.