Each person has a different body type. Well, the pattern of exercise and foods must be tailored to the type of body.
If you have an easily fat type of endomorph body, you should avoid exercise and diet programs aimed at those who are thin. Because, this can actually be a boomerang for your body. Instead of getting slim, you might even hoard more fat.
So, how the right way to build muscle without accumulating fat? Check out the following tips.
1. Increase the frequency and volume of the exercise
In order for the body to use more carbohydrates, you need to increase insulin sensitivity. Well, it turns out weight training can make muscle tissue more sensitive to carbohydrates. After exercise using exhausting weights, your muscle tissue will absorb carbohydrates to promote recovery.
In other words, the higher the volume of the exercise, the more you will be sensitive to carbohydrates. Practice by increasing volume gradually while applying metabolic techniques such as dropsets, supersets, and cardio intervals to maximize fat burning.
2. Reduce the carbo while your activity is not heavy
You do not need to avoid carbohydrates altogether, because carbohydrates are needed as a source of energy and support recovery. The problem is, carbo also easily accumulate into fat. Then how the solution?
The solution is simple: Reduce your carbohydrate intake if your activity is not heavy. You can avoid the carbo at breakfast and replace it with a source of protein and healthy fats. If the time of practice has arrived, take advantage of carbohydrate sources such as energy drinks to support your activities during the gym.
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With sufficient carbohydrate intake during exercise sessions, you can keep your cortisol levels low. This helps maximize your muscle formation.
Well, after practice, you can consume complex carbohydrates to encourage post-exercise muscle recovery process.
3. Take advantage of heat therapy for your body
Hot therapy, like a sauna, can improve insulin sensitivity by suppressing inflammation. Insulin sensitivity is one of the keys to fat loss. So, you need to prioritize ways that can help improve insulin sensitivity.
A hot tub or sauna can increase your body's core temperature, causing heat shock effects on your cells. In addition to improving insulin sensitivity by suppressing inflammation, it also facilitates the flow of blood in trained muscles.
In order to keep the effect persist, do sauna bath several times a week after strenuous exercise.
Reduce white fat and increase the amount of healthy fats
Your body has some type of fatty tissue or adipose, but the most relevant is white fat and brown fat. White fat cells are one of the endocrine glands that regulate the body's various biological processes. The problem is, this fat can accumulate and make you look fat.
If white fats function to store energy, brown fat is the opposite, that is to remove energy. The lower the amount of white fat, the amount of brown fat tissue will be more abundant.
There are several ways you can do to increase the number of brown fat cells, among others, by exercising, getting enough sun, and diligent eating spicy foods, sea fish, meat, and green tea.
Well, there are some great tips to build muscle without accumulating fat. Hopefully the explanation above makes you more spirit to practice!