At the same time to lose excess weight and to pump up muscles very difficult and this process will take very long time. But the desirable result on improvement of figure nevertheless can be achieved if regularly to play sports and to limit itself in food.
How to lose excess weight
Consume calories less, than you spend them. Professional fitness trainers call it negative power balance. The essence is simple – the organism receives food less, than it is required to it, and for this reason begins to use "emergency" power source – fat.
Accelerate metabolism. Than it is higher, better food is acquired that and is quicker removed by that, without forming fat deposits. For increase in speed of metabolism eat more often and small portions. And increase consumption of liquid to two and a half liters per day.
Eat healthy food. And reduce consumption of products which contain fats and sugar to minimum. Fat pork, fat-containing dairy products, cakes and pastries, chips and other snacks, sweet carbonated drinks – all these "goodies" insuperable barrier get in the way of disposal of excess fat. Reduce quantity of the consumed food, but do not starve. As fat is "emergency" energy which the organism addresses during the periods of long-term starvation, short-term diets and refusal of food in general will not lead to anything. As soon as the former diet returns, weight is again restored. Really to lose weight, long time is necessary is less.
How to pump up muscles
To dry and stretch muscles, to make them elastic and relief, be engaged power and kardio in trainings. During power part the glycogen is spent and after that subcutaneous fat begins "to burn" immediately. Therefore – at first power training, then run, jumps, jump rope, cardiovascular machines. And all the time control of number of the consumed calories. During drying of muscles it is good to use amino acids. Also do not forget to do warm-up before training, and to finish training with extension. But really to increase muscle bulk that is especially relevant for men, it is necessary to increase food caloric content. And calories have to come to organism not only at the expense of protein, but also at the expense of carbohydrates and small amount of fat. In this case it will turn out to get rid of excess fat, but it will be possible to lose weight strongly hardly.