How To Lose Belly Fat Fast

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In my daily clinical and sports nutritionist, is very common for the individual come into my office and has made clear:

I want to gain muscle mass, but also want to lose body fat at the same time!

Undoubtedly, the desire of most people looking for a gym is the burning of body fat associated with the gain of muscle mass. But these two goals are likely to occur in the human body simultaneously?

Yes, but will usually be necessary to optimize anabolic hormones and the control of the catabolic hormone cortisol, whether it be through pharmacological. For, in a body under normal conditions, it is very difficult to use fat while building muscle mass. See what a body caloric deficit, as required for that fat is used, will concentrate their efforts on replenishment of glycogen to normal physiological functioning, so building muscle will be in the background.

There is a special case in which one observes an increase in lean body mass and reducing body fat in significant levels at the same time. This period coincides exactly with the start of a training program in individuals absolutely untrained. We know that the closer the start, the bigger the gains, and the more distant, more subtle these gains are due to greater activation of motor units and subsequent activation of dormant muscle cells. After this initial period of adaptation, the tendency would be the earnings reach low levels, making the acquisition of lean tissue concomitantly with the reduction of body fat.

What do you do?

Whereas past the initial stage of adaptation, you should periodize nutritional work in some of the individual steps (ranging from stage gain of lean mass and stage of reduction of body fat), as those under the current physical condition, the goal and especially the training. It is worth remembering the importance of sports nutritionist always be in contact with the trainer to occur the best possible synergy between diet and training. Even the presence of the nutritionist at their gym helps a lot in this case.

In a not too distant past it was common adherence to a super-high calorie diet to gain lean mass during a given period, followed by work to reduce body fat. That occurred in the stage of super-high calorie diet, it was common to purchase a lot of body fat in conjunction with the acquisition of lean body mass. Therefore, the period of reduction of body fat had been long and hard, providing an inevitable loss of lean mass gained hard.

It is recommended that work to gain lean mass is conducted in a controlled manner, monitoring the diet in order to provide only muscle hypertrophy, thereby avoiding the accumulation of fat. If a person present at the beginning of the project with a high amount of body fat, you should bring it in fat before you start the work specific hypertrophy.

For better evaluation, the simple measurement of weight in the balance becomes inaccurate because, in terms of volume, a certain amount of fat weighs much less than the same amount of muscle mass. In other words, the same volume variation of body fat is a less significant change in the balance, compared to the volume variation in muscle mass. Therefore, in physically active, the breakdown of body composition by a qualified professional is recommended.

To illustrate all this theory, we analyze some imaginary examples, but extremely common in everyday life at the academies.

Example 1

-Old male with 90 kg of body weight, height 170 cm, with 30 kg of body fat, and of them, 20 kg were considered excessive. His lean body mass is approximately 60 kg. Objective: To gain lean mass and body fat reduction, aiming to reach around 80 kg body weight with an ideal level of body fat (estimated at 10 kg).

Therefore, to achieve your goal, our individual case needs to eliminate 20 pounds of body fat and increase by 10 kg of lean body mass in natural conditions. Of course, these examples do not consider the use of any pharmacological ergogenic resource.

The first measure to be taken in this case would be the reduction of excess body fat. As we have a relatively large amount of body fat to be lost, we initially propose a low-calorie diet combined with adequate training (weight training + aerobic control) during 15 weeks. Whereas a reduction of approximately 1 kg of body fat per week, at the end of this first stage, the individual should be with 75 kg of body weight (90 kg body weight – 15 kg body fat).

Many people may find this process of loss of fat very slow, as they believe the sooner the better. This ignorance, these people end up doing diets in which there is a reduction of 3, 4 to 5 kg per week. Instead of being happy when they reach a loss like this should actually be very sad, because, of course, most of this loss has been fluid and lean mass. We must correct the concept of weight loss. That is, losing weight is definitely not like to lose fat!

This first step could have a duration of 20 weeks, because that way, would eliminate any excess fat from our individual example. However, if it is difficult to maintain a low-calorie diet for 15 weeks. Indeed, for 20 weeks would be even worse. This case turns out to be interesting to divide the step of reducing body fat in two. This of course would not be necessary when the excess fat has a lower, around ten pounds, for example.

We shall then undertake the second phase of the project. We started to muscle hypertrophy, we get about two pounds of muscle mass free of fat per month. So, after 20 weeks (five months) following a controlled work, our individual present example would be with 85 kg of body weight, with only 5 kg of excess body fat.

The third phase of our project would be primarily of muscle definition, lasted for only five weeks.It is noteworthy that rely on training strategies to make the body more defined is possible, provided that the diet is strictly controlled and stable. From this we can increase caloric expenditure with the implementation of the exercise. This adjustment must be very precise, for a little more volume or intensity in training, may require more muscle than fat for energy, causing catabolism. With the introduction of a low-calorie diet linked to proper training, we would get the desired result as 80 kg of lean mass with a body fat properly. In other words, the whole project would have a duration of 40 weeks (ten months). The last phase is the most comprehensive project, since the loss of lean mass gained should not be. For this, we need a proper training associated with a high protein diet in the presence of some nutritional supplements anti-catabolic.

Example 2

The female with 60 kg of body weight and 165 cm in height, being with a body fat content appropriate. Objective: To gain lean mass, in order to reach 63 kg body weight, maintaining their stable absolute amount of body fat.

A job like this can be accomplished in a short period. With a nutritional program adjusted to the training of hypertrophy, our example would reach its goal roughly around six to eight weeks.Even without reducing its absolute body fat, your fat relatively low due to the increase in body mass.

Example 3

The male with 50 kg of body weight, 170 cm in height, being with a body fat content appropriate.Objective: To gain lean mass, in order to reach 70 kg body weight, maintaining their stable absolute amount of fat.

This third example shows a very thin person. Your work should be done in a long term, but from the beginning, so as to avoid the accumulation of fat. Whereas an increase of 500 grams of muscle per week (which would be great), we can estimate that in 40 weeks with a workout of hypertrophy, the goal would be achieved. This equates to a year’s worth of work because we can add to these 40 weeks at least 8 weeks with a regenerative training (variable according to the timeline imposed by the physical education teacher / personal trainer).

This timeline may seem too large for some more daring. However, let’s look at it another way: with a super-high calorie diet, certainly the body of this individual would increase more significantly. However, much of this gain, it would certainly be in the form of fat. In other words, we would start a long program of loss of body fat after the whole process of hypertrophy.Recalling that in this case the chance of loss of lean body mass gained would be great.

It is clear that the best really is to grow with quality, not to have to run after the injury weeks before going to the beach or any other event.

Conclusion

It can be concluded that considerable gain muscle mass and lose much body fat concomitantly, it is unfortunately not possible, except under conditions mentioned in the beginning of this article.

Consistency in training and discipline are essential. Consider that little good to train with proper intensity, perfect way to play and super-balanced diet for a certain period, and others discourage it and now train without discipline. There are many people who train every other week or month but no other month. The ideal is to seek the services of trained professionals, so that they jointly develop the best strategy in the medium to long term.