How to Lose Body Fat While Gain Muscle At Home

In addition to maintaining healthy body weight, people are also showing a keen interest in managing a healthy body composition. The goal of a prefect meal plan is to lose body fat while gain muscle. Since the body fluid and bone mass percentages of each individual do not change significantly in the short term, the values ​​that can alter the body’s body composition are fat and muscle mass.

This is what both a person’s exercise and a diet to lose weight and gain muscle contribute to. Below we provide 5 dietary tips that will enhance the effort to reduce your body fat and gain muscle mass. Also, you will find a full list with the best weight loss pills and medically proven weight loss supplements.

Fat burning with morning exercise

1. Fat burning with morning exercise

despite the fact that the total number of calories consumed by exercise in the morning or during the day is the same, recent research has shown that morning exercise has better results. Also, in the morning exercise, individuals who participated had increased energy levels, metabolic rate and commitment to the exercise program they followed. The inclusion of exercise in everyday life is very important and the benefits of evening exercise should not be overlooked, since it also offers a corresponding increase in metabolism, fat burning and a sense of health and wellness in general.

Small and frequent foods to lower body fat

2. Small and frequent foods to lower body fat

The composition and the time consuming a meal, plays an important role in the body’s ability to burn fat. With morning exercise, as mentioned above, helps you burn more fats. Taking caffeine before morning exercise can speed up fat activation. To maximize the benefit of exercise during the day, it is recommended to consume small and frequent foods to lower body fat and limit the intake of simple carbohydrates. In particular, aerobic exercise is recommended to follow 2-3 hours after a meal, which is good to contain low glycemic index foods, so that insulin levels are low to achieve maximum fat burning. Low glycemic index foods are also recommended in the post-coaching meal for exactly the same reason, maintaining low levels of insulin-triggering hormones and high levels of insulin-releasing hormones. This will also help you lose weight from face and neck.

Low-intensity exercise for increased muscle formation

3. Low-intensity exercise for increased muscle formation


Although high-intensity exercise is beneficial for general health, people who want to increase their muscle mass levels are recommended for low to moderate-intensity exercise. Specifically, exercise that keeps your heartbeats at 60% of the maximum rate. Exercising more intensity is catabolism and muscle mass, which is undesirable when we want to achieve muscularity.

Proper meal planning for increasing muscle mass

4. Proper meal planning for increasing muscle mass


Unlike when one wants to “shed” body fat and recommends exercise in the morning without food before, when one wants to increase his muscle mass levels, it is recommended to consume high quality and complex protein carbohydrate before exercise at any time of the day. Recent research has shown that eating 30g of whey protein (15g of essential fatty acids) before and after exercise can increase the muscularity by 400%! Another research has shown that eating a high-carbohydrate and protein-rich sports drink immediately after training can increase muscle synthesis to a much greater extent than its consumption several hours later. Subsequently, post-coaching meals are good to contain a combination of high-quality protein and complex carbohydrates.

Best weight loss pills and medically proven weight loss supplements

5. Best weight loss pills and medically proven weight loss supplements


The best weight loss pills and medically proven weight loss supplements are what most people want to lose weight and gain muscle quickly and easily. And of course, I understand it perfectly. You can find many prescription weight loss pills in the market but which ones can bring you the desired results?

Let’s take a look at the best weight loss pills 2018 reviews of Amazon users.


Number 1 in our weight loss pill list: Garcinia Gambogia


The 1st most popular and guaranteed weight loss pills are the ones called Garcinia Gambogia. The popularity of Garcinia Gambogia has sprinkled over the past few years, occupying one of the top positions in the list of best weight loss pills on the market. This plant contains Hydroxycitric Acid (HCA), a chemical compound that has been found to help reduce body fat (increasing carbohydrate metabolism) and appetite. Garcinia Gambogia has at least 60% HCA content to be effective, according to manufacturers.


Dosage: 1-3 capsules half an hour before meals, 3 times a day, with a glass of water.


Pros: This supplement is a natural extract that is not stimulant compared to other slimming pills, making it a safer choice.


Cons: It’s hard to stay faithful to its proper dosage because you need to take several capsules a day which makes it too expensive. Also, there are many people claiming that they did not see any results.
 

Guaranteed weight loss pills number 2: CLA

The second most popular weight loss pills is CLA. When you consume fat that your body does not need for energy, it is absorbed into the existing fat cells of your body with the help of an enzyme called lipoprotein lipase. CLA, a fatty acid, inhibits this enzyme and instead diverts your unused fat to your muscle cells. CLA then activates another enzyme in your body to help your muscles burn that fat effectively, especially during exercise. For these reasons, clinical studies have shown that CLA is even more effective in weight loss when used in conjunction with a healthy diet and regular exercise.

Clinical studies have also shown the efficacy of CLA to counteract the unhealthy yogic effect of diet often associated with rapid weight loss.
Taking the right amount of CLA from your diet is difficult. Beef and dairy was once a good choice. Unfortunately, studies show that changes in cultivation, food processing, and modern diet have contributed to an 80% reduction in the amount of CLA we get.

The recommended daily dose of CLA is 3 grams, but to achieve this level in your diet, you should consume more than 12 pounds of ice cream, 3 pounds of beef, or about 12 pounds of whole milk every day. As a result, the only option available to increase your CLA levels is through regular supplementation.


Dosage: You need to take 1 capsule, 3 times a day along with your meals.


Pros: Natural Supplement without Side Effects, CLA seems to work and confirms many scientific researches.


Cons: Precise supplementation and hard to keep taking three times a day. Sometimes you forget it, ending up with just 1-2 capsules a day, which does not work, since you need to take 3 capsules a day, divided into three meals to get you done.


Best weight pills #3: Orlistat

The 3rd most popular product in our list with diet pills that work fast without exercise is the Orlistat. Orlistat is the only weight loss pill of this article that is not planted or natural but artificial. But it is the only weight loss that is approved by the FDA and EOF as a drug that helps slimming and weight loss while gain muscle. Orlistat is also the only non-prescription weight loss medication – anyone can buy it from the pharmacy without a prescription.

Here’s how Orlistat works: From all the fat of your daily diet, it binds about 25%, which you dispose of through the bowl. Fat is the most caloric nutrient, with 9 calories a gram (carbohydrates and proteins have 4 calories a gram). So cutting half the calories from the fat of your diet every day creates a significant additional calorie deficit, which in combination with a careful diet and daily exercise, helps weight loss and gain muscle.


Dosage: 1 pill with each main meal of the day.


Pros: Unlike other prescription weight loss pills, orlistat is relatively safe: it does not have the mental and mental side effects that other weight loss supplements have. Also, the efficacy of orlistat in weight loss is proven in studies involving overweight adults, for whom it is appropriate. In combination with a hypothermic diet, orlistat helped overweight adults lose 50% more weight than they would only lose by dieting. So for every 1kg you would lose yourself, the orlistat helps you lose half a pound yet.

Cons: Orlistat may cause diarrhea due to its action. Also, because Orlistat makes you lose half the fat of your diet, it can cause a shortage of fat-soluble vitamins A, D, E and K, which can cause serious health problems. So it is essential that you take a good multivitamin every day with a meal or snack that you do not take with orlistat to balance it.

Of course, the dedication is very important to achieve weight loss goal with an effective meal plan for muscle gain and fat loss. Start a diet to lose weight and gain muscle today in combination with a solid expertise guide and feel the difference in your body and lifestyle!

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