You will not lose fat or develop muscle unless you do these things

    Abdulaziz Sobh

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    If you want to build thin and defined muscles efficiently, personal trainer and strength coach Susan Niebergall says: "This is a two-part equation, the first part of the equation is fat loss." You do it with nutrition and exercise. Focus on creating a sustainable caloric deficit by consuming whole foods such as lean proteins, fruits, and vegetables. And also do strength training creating more muscle mass burns more calories, which melts fat, making you look thinner. If you are going to do a bit of cardio, stay in training at high-intensity intervals. Susan says: "Without the loss of fat, you will not see the muscle you are building."

    During and after losing fat, in order to build muscle, Susan says she must do these six things:

    Powertrain: the key here, says Susan, is "lifting weights." This will make your muscles grow, making them look more toned and defined (not bulky).
    Progressive overload: if you stay in a weight range that is easy or comfortable, you will not become stronger. CrossFit coach and competitor, Dani Horan, always says that he feels comfortable when feeling uncomfortable. Gradually increase the amount you are lifting and record your workouts so you can set new goals and track your progress.
    All ranges of repetitions: Mix the number of repetitions; do low repetitions with heavy weights and high repetitions with little weight. Also mix the exercises you do, the equipment, the rhythm, the number of sets that always make your body guess.
    Surplus calories: If your previous goals were to lose fat, you are used to eating in a calorie deficit. But you will need to increase your calories if you want to build muscle. Just add a small amount of healthy food per week, follow up and see if this is helping you to progress.
    Protein: protein is the basic component of muscles and helps repair tissue. Try 0.7 to 1.0 grams of protein per pound of ideal weight. If you are not getting enough, try increasing the portion sizes of the lean protein you are eating. Or try to eat more protein before or after your workout. A study published in the Journal of the International Society of Sports Nutrition found that it can increase physical performance, help with recovery and increase lean body mass.
    Stay engaged: it will not become a buff during the night, so be patient. Just like losing fat, building muscle takes time. Stay committed to your plan and your goals, make adjustments when you need it and you will see results.
    One important thing to keep in mind is that registered dietitian Ashley Koff, RD, recommends leaving your scale when evaluating your results. Gaining muscle can mean that numbers on the scale will increase. "When you look at body composition, you will not necessarily see the results reflected on the scale," he explains. Instead, use how your clothes or body measurements fit to track your progress.