How you can Increase Muscle and Burn Off Fat inside your Midsection


How to build muscle & lose fat at the same time | Lean Bulk Tips!

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Inhale, then exhale and, with your left hand behind your head, raise your left elbow toward your waist, feeling the crunch along your side. Hold, then slowly return to start, inhaling as you lower yourself to the floor. When you complete your set, switch sides. Unlike other muscle groups, abs can be worked on a daily basis, but resist overdoing it. While specific ab training won’t spot reduce fat, some core work can build muscle mass, which can make your midsection look more defined.

Perform five minutes of crunches, reverse crunches, leg. Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you’ll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.

While you can’t magically turn belly fat into muscle, increasing your overall exercise can help increase your calorie expenditure, which will burn body fat. Plus, strengthening your core through exercises will help you develop a more muscular midsection. Creating a balanced schedule of cardio and strength training will help promote body fat burn. Run at 90% of your top speed for one minute for instance, then jog lightly for three minutes and repeat.

This way you can burn more fat by putting your body in an anaerobic state – and studies show that it can also increase the amount of energy you burn subsequently. Another thing to consider is using weight training and resistance training. You can certainly do crunches, situps and other core exercises to strengthen and build the muscles in your midsection. However, the American Council on Exercise points out that such moves won’t work to “spot reduce” fat on the belly because they simply don’t burn enough calories. Adding more activity to your routine and building muscle mass increases your metabolism and calorie burn throughout the day, so you’ll begin to lose the fat in your midsection naturally.

To build muscle, increase your protein intake to at least 0.73 grams per pound (1.6 g/kg) of body weight per day and complete strength-training. How to Burn Fat and Build Muscle with Your Workouts You’ve heard of the “fat-burning zone,” an exercise intensity of about 50 to 65 percent of your maximum heart rate, thought to be below the threshold where your body will start burning carbs. It turns out, though, that.

To burn fat and build muscle, pack your diet with protein by eating 1-1.5 grams for every pound of body weight daily. It’s also important to drink lots of water and consume caffeine right before your workouts, which will help you burn more fat and calories during exercise.

List of related literature:

Add in twenty to thirty minutes of highintensity interval training (bike, treadmill, elliptical, or weight lifting) three to five times a week, and you may be burning one pound of fat each day, especially if you drink Keto Zone coffee instead of eating breakfast.

“Dr. Colbert's Keto Zone Diet: Burn Fat, Balance Appetite Hormones, and Lose Weight” by Don Colbert
from Dr. Colbert’s Keto Zone Diet: Burn Fat, Balance Appetite Hormones, and Lose Weight
by Don Colbert
Worthy, 2017

You can improve your muscle mass through exercise (both resistance training and aerobic exercise), which can dramatically increase your daily energy expenditure and burn off excess body fat.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

By keeping dietary fat intake high, protein intake moderate, and carbohydrate intake low, the body is encouraged to burn more fat for fuel.

“The Bodybuilder's Kitchen: 100 Muscle-Building, Fat Burning Recipes, with Meal Plans to Chisel Your Physique” by Erin Stern
from The Bodybuilder’s Kitchen: 100 Muscle-Building, Fat Burning Recipes, with Meal Plans to Chisel Your Physique
by Erin Stern
DK Publishing, 2018

To find the exercise intensity that results in the highest amount of fat being burned, look again at the metabolic study of the marathon runner.

“Nutrition for Sport and Exercise” by Marie Dunford, J. Andrew Doyle
from Nutrition for Sport and Exercise
by Marie Dunford, J. Andrew Doyle
Cengage Learning, 2011

The more muscle you can develop, the more efficient your body becomes at fat burning, because muscle is the most metabolically active tissue in the body.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Exercise increases mitochondrial fat burning and increases muscle mass, resulting in a lower body weight “set point” and change in body composition.

“The Science of Fitness: Power, Performance, and Endurance” by Greg LeMond, Mark Hom
from The Science of Fitness: Power, Performance, and Endurance
by Greg LeMond, Mark Hom
Elsevier Science, 2014

Strength training will add muscle mass, but you also need to eat healthy foods and engage in regular aerobic exercise (like tennis) to lose body fat.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

To shed fat, build muscle, optimize your health, and increase your energy, the key is to learn the differences between the categories of carbs, choose the right types, and eat them in the right amounts at the right times.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

Cardio exercises are a good starting point but one will need to add weight training or resistance training in order to build muscles.

“Happiness Is All We Want” by Ashutosh Mishra
from Happiness Is All We Want
by Ashutosh Mishra
Bloomsbury Publishing, 2017

To do so, you usually need to gradually decrease your daily caloric intake, drop your dietary fat intake (since you cannot decrease an already low carbohydrate intake), and keep protein levels high to maintain muscle mass.

“Serious Strength Training” by Tudor O. Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor O. Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Bibliography: oktay_bibliography

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  • Loved this video! My trainer is always telling me to do these things and i have been but this was another great way to drive it home.

    thanks for the info.

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  • What do you guys think about using this technique + IF (Interminent Fasting)? (can’t watch full vid atm, if this is covered in-video sorry)

  • Hello i have an doubt my weight is 62kg so my maintenance calories is 2000 for muscle building i need 140 gram protine so if i am aiming to take 140 gram protine but for this I’m in calorie surplus not in deficit. Now what o shoul do

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  • Does it have to be equal amounts of protein for the meals because I eat like 30 grams of protein for my first, 34 for my second, and 36 for my 3rd meal and I work out twice a day hour long each and drink about 30g of protein after the workout(And I drink a gallon of water a day)

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  • If the body fat percentage is on higher side say 35%, then protein intake shld be calculated (2.2gm/kg) based on body weight or lean muscle mass!!! Please reply sir