Building muscle and losing weight requires smart training, proper nutrition, and effective recovery. By focusing on strength, intensity, and the right exercises, you can maximise results. Tap to read!
Quit Wasting Your Sets
Try to get close to failure on every set, concentrating on those last tough reps when muscle growth actually happens.
Get Rid of the Lightweights
You have to lift heavy weights (8–12) to build muscle and strength to help burn fat efficiently.
Cardio Should Be Done Smarter, Not Harder
Perform cardio after strength training or on rest days to avoid exhausting energy before lifting weights.
Increase Your Sleep
Rest yourself for 1.5-2 minutes between sets, which causes recovery, gain, and most importantly, burning fat by building muscle.
Don't Starve Yourself
Avoid extreme deficits in calories. Eat as close to maintenance as possible, or just slightly below maintenance, for growth in muscle and fat loss.
Put Your Attention on Strengthening
Focus on progress by increasing reps, adding weight, or improving form for better strength and fat loss.
Focus on the Big Lifts First
First Use compound lifts, such as presses, squats, and deadlifts, because they burn the most calories while gaining strength in your lifts.
Information credits
This information is sourced from Mahtab Ekay’s Instagram. However, it is advisable to consult a fitness professional for personalised nutrition advice.