Methods to build the muscle without adding more fat

Everyone has a different body type. Well, the pattern of training and eating certainly must be adapted to the type of body.

If you have an endomorphic body type that is easily fat, you should avoid Fat Loss program combination with diet that are intended for those who are thin. Because, this can actually backfire for your body. Instead of getting slimmer, you might even hoard more fat.

So, what is the right way to build muscle without hoarding fat? Consider 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 a tiring heavy burden, your muscle tissue will absorb carbohydrates to encourage recovery.

In other words, the higher the volume of training, the more sensitive you will be to carbohydrates. Practice by increasing the volume gradually while applying metabolic techniques such as dropping, superset, and cardio intervals to maximize fat burning.

2. Reduce carb while your activities are not heavy

You don't need to avoid carbohydrates at all, because carbohydrates are needed by muscles as an energy source and support recovery. The problem is, carb also easily accumulates into fat. Then what is the solution?

The solution is actually simple: Reduce carbohydrate intake if your activities are not heavy. You can avoid carb at breakfast and replace it with a source of protein and healthy fats. When the time for practice has arrived, take advantage of carbohydrate sources such as energy drinks to support your activities while in the gym.

With sufficient carb intake during a training session, you can keep cortisol levels low. This helps maximize your muscle formation.

Now, after practice, you can eat complex carbohydrates to encourage post-workout muscle recovery.

3. Take advantage of heat therapy for your body

Heat therapy, like a sauna, can improve insulin sensitivity by suppressing inflammation. Insulin sensitivity is one of the keys to removing fat. So, you need to prioritize ways that can help improve insulin sensitivity.

Hot baths or saunas can increase your body's core temperature, which causes a heat shock effect on your cell. In addition to improving insulin sensitivity by suppressing inflammation, this method is also able to facilitate blood flow in the muscles that are trained.

In order for the effect to continue, do a sauna bath several times a week after a strenuous workout.

4. Reduce bad fat and increase the amount of healthy fat

Your body has several types of fat or adipose tissue, but the most relevant are white fat and brown fat. White fat cells are one of the endocrine glands that regulate various biological processes of the body. The problem is, this fat can accumulate and make you look fat.

If white fat serves to store energy, brown fat, on the other hand, is energy. The less amount of white fat, the more brown fat tissue will be abundant.

There are several ways you can do to increase the number of brown fat cells, such as by exercising, getting enough sunlight, and diligently eating spicy foods, sea fish, meat, and green tea.