Yağ Yakıp Kas Yapmak İçin Beslenme Programı
Nutrition Program to Burn Fat and Build Muscle
Eating healthy is serious business in itself. It gets even more complicated when it comes to burning fat and building muscle. Although the basic logic of losing weight is to create a calorie deficit , you will need much more information than that if your goal is to build muscle in a fat body. The diet lists, exercise programs, and advice you come across every day are confusing and often useless. Because in order for the nutrition program to be successful, the fitness program must be prepared individually and the programs must be maintained in a disciplined manner.
What should the nutrition program be like to burn fat and build muscle?
1. Calorie needs
While creating the nutrition program, calorie needs are determined based on gender, age, height, weight, fat-muscle ratio and activity level. As your weight changes, the number of calories you need changes. Our nutrition program and training programs specially prepared for you are renewed according to the photos you upload to your profile.
More important than calorie calculation is the determination of macros. Everyone's daily intake is different.
When creating a diet to burn fat without losing muscle, the most basic food group is proteins. It helps you stay full for a long time. It is of great importance for the repair of muscles after exercise. Proteins such as red meat, fish, chicken, turkey and eggs are some of the nutrients that should be included in the nutrition program.
Despite their high calories, fat accelerates fat burning and provides serious energy. Olive oil, coconut oil, nuts and oil seeds should be included in the nutrition program.
Muscles need glycogen for growth, which is provided by carbohydrates. You need to increase your carbohydrate intake, especially on days when you exercise intensely. Choose complex carbohydrates over simple carbohydrates. Legumes, grains, fruit and vegetables are good sources of carbohydrates. Keep in mind that when the amount increases, you will gain weight.
The nutrition program prepared specifically for you includes the protein, carbohydrate and fat ratios you need daily. In addition, foods you are allergic to or dislike are taken into account in the menus created for you.
3. Nutrition program suitable for your lifestyle
Standard diet lists are not suitable for everyone. Because everyone's habits, preferences and daily life style are different from each other. All these are taken into account when creating a special nutrition program for you. Thus, it is aimed to quickly adapt to your program and ensure continuity.
4. Meal plan
When applying a special nutrition program is as important as what you eat and when you eat. The number of meals is not the same for everyone and should be tailored to your lifestyle. While planning the meals, which food group you will consume and when and the amount you need to take before and after the workout differ from person to person.
5. Water consumption
As we all know, the first condition of a healthy diet is to drink water. Whatever the purpose of your diet, water is essential. It helps you burn fat as it accelerates the metabolism. It ensures the removal of harmful substances from the body. Increases energy. It soothes the feeling of hunger.
6. Use natural foods
Avoid processed products, sugar, sweeteners as much as possible. Even when the goal is not to burn fat and build muscle, a healthy diet should consist of natural products. Remember to check the ingredients of all the foods you consume.
7. Take care of your sleep
Especially for muscle building, sleep is as important as a nutrition program. Try to sleep at least 7 hours. Your sleep time is also an issue that needs attention in terms of activating hormones and building muscles. Between 23:00 and 03:00 at night are the ideal times for sleep. Also, make sure that the room you sleep in is completely dark.
You may think you need support to increase your energy and gain muscle. It is easy to reach such products in our country, but if you do not really know about their use, their unconscious use can lead to bad results. It is recommended to consult a specialist before using these products. You can get free consultancy about the use of supplements , their combinations and timing of use within the nutrition program we have prepared for the person .
Which is the Best Workout for Burning Fat and Building Muscle?
When a calorie-restricted diet is applied, muscle loss is a natural result. The most effective way to prevent this is to do weight training. Weight training increases testosterone and growth hormone. In this way, it contributes to muscle building. But intense weight training also causes muscle breakdown.
Training programs for muscle building and fat burning; When it is arranged according to your body type, goals and lifestyle, it will lead you to the most accurate result. Your weekly training number, the most effective movements for you, the number of sets, repetitions and rest periods should be determined. In our personalized training programs, the most effective cardio type and duration are determined in order to reach your goal.
With our detailed video-supported training program, which will be specially prepared for you, you will reach your goal and increase your endurance and strength.
Finally, let's talk about the importance of rest for the repair and development of muscles. You need to pay attention to your rest as well as your nutrition program and fitness program. The times you need to rest should be determined according to your training program.
You can choose from our training programs, which include a nutrition program, a training program or both, tailored to gender, age, purpose (burning fat, muscle growth, bulking or other reasons) and levels. You can contact me during the program. Thus, you can easily maintain your motivation, get the right information, save time and achieve the image of your dreams without risking your health.