Small details that make big changes

Ladies, who said you can't do more than one thing at a time and even get results. It is possible, however, if we do it with a little care and a lot of perseverance.

Find out 5 simple ways to reduce fat and increase muscle mass at the same time. Here's how!


Don't be afraid to increase your protein intake. I said in the previous article that diet does not mean starvation. Try to increase your protein intake by 4-5 grams of protein based on your weight. By ensuring a constant flow of protein throughout the day, you protect your muscle tissue from deterioration. Thus, at a weight of 65 kg you should ensure a flow of 325 grams of protein. (65 * 5 grams of protein)

Looks like a lot? Without worrying ; If we turned it into calories, we would only get 1,200 calories out of a total of 2,500 calories you need for your body to function normally. A high-protein diet significantly helps to burn all the calories you burn during the day. Endless, using light weights with many repetitions is not exactly the best recipe for increasing muscle mass. Instead, focus on movements that consist of genoflexions, weight straightening, press, or ramat exercises. Once you have reached a certain weight comfort, do not linger too long and gradually increase so that you can only do 6-8 repetitions per set. Try to be as efficient as possible.

Work a maximum of 2 muscle groups in a training session and do not sit in the gym for more than 1 hour and a half. We have other things to do. But as you train, try to disconnect as much as possible from everything that means social media and online shopping.


You probably expected that we will reach this step as well. Yes, they should be reduced, but not completely, to a level where they are used by your body as efficiently as possible. Many of us have a real problem when it comes to taking this step, but keep in mind that if you make a decision, try to do it without any shortcuts or exceptions.

Consume carbs at key times, so to be able to benefit from their benefits as much as possible. 2-3 hours before or immediately after training. The rest of the carbs during the day should come from high-fiber vegetables, wholemeal pasta or fruit. Vegetables will help you maintain your energy level and help fight hunger.


Many women drastically reduce their fat intake in an attempt to lose weight. The outcome? Yes, they will lose weight, but this is also accompanied by hair loss and nail degradation. Fats play an important role in maintaining an optimal cellular structure and a balance of hormones, which are essential for creating an environment conducive to muscle growth.


Dehydration can give you a very unpleasant sensation, both physically and mentally. Water is not only good for quenching our thirst, but it is essential for proper digestion, absorption of nutrients and most importantly for fat burning.

I still heard; drink 2 liters of water a day, drink 3 liters of water ...we simply say DRINK WATER as often as possible In the morning when you wake up, before breakfast, 1 hour after eating, while sitting at the desk, in the car, during training, during sessions. . . always try to have a bottle, a carafe, a glass, a bottle of water around you. Water purifies your system, gives you a feeling of satiety and helps us function in normal parameters. Try to replace all the commercial drinks that you may have consumed so far with water. You'll be amazed at the results in less than a month.

You can improve your lifestyle, tone and mood with small, gradual changes. It's up to you to start; and we think you can do it!

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