How to burn fat?
The physique is thin, there are no muscles, but I have a small stomach - I want to get rid of it.
What is the best calorie intake? Deficit or Surplus? With a surplus, I will gain muscle, but will fat go away?

How to burn fat? The physique is thin, there are no muscles, but I have a small stomach - I want to get rid of it. What is the best calorie intake? Deficit or Surplus? With a surplus, I will gain muscle, but will fat go away?

HOW I BUILD MUSCLE AND LOSE FAT

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answers (3)

Answer 1
May, 2021

It is impossible to remove the fat layer locally: either you lose weight completely (including the waist), or you don’t lose weight at all.

I would advise first to create a calorie deficit and “dry out” so that the fat layer disappears , the relief was drawn. At the same time, you can maintain muscle mass (at the same time gaining weight due to muscles is unlikely to succeed).

This requires special nutrition for "drying". It should be based on proteins (they will help preserve muscles): baked or boiled lean meat, stewed or baked fish, cottage cheese, legumes, soy products. These foods should make up 50-60% of your diet.

Complex carbohydrates are also needed (20-30% of the diet), because you need energy to exercise. It will give you porridge, pasta made from durum wheat.

Fats cannot be removed from the diet, because, for example, omega-3 is a lipotropic, that is, a substance that breaks down fats (so that you burned them, not the muscles). Flaxseed oil, fish oil, avocado, i.e. healthy fats can make up 10-20% of the daily diet.

Answer 2
May, 2021

Beginners can easily gain muscle mass and burn fat at the same time.

For this, strength training and "clean" "correct" nutrition with a slight calorie deficit must be present.

How to get dry to the desired percentage of fat, you need to stabilize the result with a short period of nutrition to zero, the body will get used to the new amount of fat, and then you can add a little carbohydrates and start the period of training for a set of muscles.

Answer 3
May, 2021

Already it seems so many times have written ...)) You can't both lose weight and gain muscle at the same time. Or you are consuming excess calories and exercising. Then it goes to the muscles. Or not enough - then you lose weight, even though you are exercising. Gain muscle mass in 3 months, and then try to lose belly fat. But from there he gets away the hardest of all.

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