How to burn belly fat and build muscle at the same time
It is entirely possible to burn belly fat and build muscleat the same time, but it requires a good and customized plan that includes both strength
and cardio training, as well as a balanced diet with sufficient protein intake.
Training:
● Focus equally on strength and cardio training in the beginning.
● Start with strength exercises involving large muscle groups and increase your heart rate.
● Prioritize technique to avoid injuries.
● Examples of exercises: squats, lunges, deadlifts, standing rows, back raises, pushups, crunches and burpees.
● Strength train more than 2–3 times weekly to build muscle.
● Train to exhaustion with lighter weights or find a mid-range where you can manage the last few repetitions before taking a break.
● Increase your heart rate over time with cardio training, preferably several times a week.6
● The intensity should be such that you can say a few words and short sentences along the way.
Diet:
● Get enough protein from sources such as dairy products,
meat, fish and legumes.8
● The recommended intake is approximately 1 gram of protein per kilogram of body weight
per day for exercisers, and somewhat more when building muscle.
● Plan your diet carefully in relation to protein intake and
total energy intake to reduce body fat percentage.
● Avoid too low an energy intake, as this has a negative
effect on both strength and cardio training.
Key points:
● View this as a long-term project and a lifestyle change.
● Be patient and focus on getting healthier and stronger.
● Be conscious of your food choices to succeed.
Java Burn:
In addition to exercise and diet, the source material mentions a
dietary supplement called Java Burn, which is marketed as a potential support for
weight loss. Java Burn contains ingredients such as green tea extract, L-theanine
and chromium, which are known to increase metabolism and reduce appetite.
Some user reviews report positive results with increased energy levels and
weight loss.
It is important to note that the information about Java Burn
is derived from marketing materials and user reviews, and should therefore
be considered with caution. It is always a good idea to consult with a doctor or
nutritionist before starting a new supplement, especially if you have
underlying health conditions.
