Being fit in today’s time has become the first priority of everyone. But whenever it comes to weight loss, people often lose muscles with fat. The direct effect of which is also seen on the strength and toning of the body. In such a situation, there is a question in everyone’s mind that what will be such a way, so that fat also decreases and muscles remain as it remains. So let us tell you that if you follow the rules of intermittent fasting with exercise, then it will not only reduce your rapid fat, but your muscles will also be safe. In such a situation, today through this article, we are going to tell you about three such diet hacks, by following which you can get fat free and fit body.
Intermittent fasting
Explain that the intermittent fasting means a time of eating and fasting. In this fasting you eat food in 8 hours a day and the remaining 16 hours fast. According to a research, when you fasted for a long time, the body uses already stored fat as energy. This is the reason that it burns fat rapidly. On the other hand, if you eat food rich in nutrients and healthy protein in this fasting window, then it will not affect your muscles.
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Exercise
For weight loss, not only fasting but also exercise is also necessary. When you follow cardio, weight training or strength exercise with fasting, your fat melts rapidly and muscles also remain. Exercise increases protein synthesis in the body, which leads to growth and repair of muscles. If you workout at the right time with fasting, muscle gains with weight loss are possible simultaneously.
Protein Rich Diet
If you want to save muscles while losing fat, it is necessary to consume the right amount of protein. Muscles loss can be prevented by taking protein at a weight of 1.6 grams per kg daily. Protein strengthens the muscles and keeps you full for a long time. Due to which you avoid overwriting. Lentils, tofu, egg and low fat dairy products are considered to be its good sources.
Hydration and sleep
It is also necessary to drink the right and adequate water to maintain fat loss and muscles. Water keeps the body’s metabolism active and helps in removing toxins from the body. At the same time, the hormone balance remains from sleep, which helps in recovery and fat loss of muscles. At the same time, lack of sleep reduces fat burn capacity and increases the chances of muscle breakdown.
Take care of this
No diet or exercise works until you do it regularly. It is necessary for the person to be disciplined to get an early and excellent result from intermittent fasting and exercise. Although initially you will feel hungry or tired, but in a few days your body will adopt this routine.
