Everyone is always interested in losing weight. It is also a matter of discussion. People's interest in physical exertion, exercise and sweating in the gym has increased manifold. As a result, the participation of people of various ages including youth in events like marathon, cycling or swimming is noticeable in recent times.

muscle wasting

Along with that, there is the practice of moderate and balanced eating habits. No carb, keto diet, high protein, military diet are gaining popularity one by one. In this, people's interest in various types of superfoods and supplements has increased. Of course, it is scientifically correct to lose weight and stay healthy.

But when we lose excess body fat, we often lose muscle; It becomes counterproductive for our health. Therefore, it is important to know how to strengthen muscle mass or muscle structure by reducing excess body fat in the right way. We crash diet to lose weight; But this diet wastes your muscles. Despite the apparent overall weight loss, the amount of muscle loss that occurs is extremely damaging.

We think cutting out carbs only leads to weight loss; It's relative though. 'High-intensity' exercise is most effective for weight loss and muscle toning. Energy levels need to be high during this exercise and carbohydrates provide that energy. So no carb diet is a wrong approach, according to experts.

Doing the same workout every day doesn't do much for weight loss, but a combination of cardio and strength training is the most effective for building proper muscle, and rest days every other day are a must. There is no need to exercise every day. Cardio exercises burn the most calories.

Cycling, swimming or running burn a lot of calories. Research from the University of North Carolina has shown that high-intensity interval training helps build muscle in both men and women. So core training exercises like weight lifting, plank are very effective in this regard.

In the sequence of exercises, first the abs or abdomen, then the upper body or the surface of the body, then the lower body and finally cardio - this way, coordinated exercises can include every muscle and get unexpected results. 7 to 9 hours of sleep is essential every day.

Because, if you don't sleep properly, your muscles won't rest after heavy exercise, weight loss will also be hindered. And not sleeping increases stress hormones, which inhibits weight loss. This disrupts our digestion or metabolism, resulting in weight loss. Avoid drinking coffee three hours before going to bed. Because the caffeine in coffee disrupts sleep.

Protein plays the most important role in muscle building. So it is recommended to keep more protein in the diet for muscle building. 3.1 grams of protein per kilogram of body weight should be consumed for proper muscle building. Protein intake not only speeds up muscle building, but also speeds up digestion.

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1. You will feel stronger than ever.

2. Work force will increase.

3. Increases metabolism and reduces the risk of type-2 diabetes, heart disease and various types of cancer.

4. Stay youthful. Prevents premature aging due to anti-aging and rejuvenates.

Drinking enough water is important as it has an anti-aging effect, detoxifying the body by flushing out polluted water, which helps build muscle. Apart from this, you should avoid eating transfat foods. There is no substitute for healthy eating habits, regular exercise and positive thinking; So stay healthy and spread positivity among everyone.