10 dicas para perder gordura e ganhar massa muscular ao mesmo tempo

Guys, if you don't have a schedule, it's no use, so I'll open number ten here as an honorable mention, which is nothing more than programming yourself, and when I say that, it's serious, because there are people who don't schedule, as per example, I programmed myself to ask for "like" now and click on subscribe to the channel, so let's do that there to help. Now, there are people who wake up and don't know what they 're going to eat, when they're going to eat, there's no food in the fridge, so there has to be a schedule, so an honorable mention, right? Let's go to number nine.

Tip nine is this: let's go to the real world , we only have one way to get the result we want, with knowledge, without knowledge we won't get there. What are the two options you have left then to acquire this knowledge? Study on your own, videos here that I post daily, so always remember to look for people, Leandro Twin + theme, don't keep asking at Posto Ipiranga, here you are richer for what you need.

Leandro Twin + theme here on YouTube, you'll search for everything you have doubts, anything you have doubts, look for it, if you do n't, I'll make the video, or you'll hire an online sports advisor that will definitely be mine, have no doubt about it, but speaking of games aside, you have to close with who you identify with, ok? I'm not here desperate for a student, but really when a student closes with me what he chose? Putting a financial investment so that he doesn't have to study for a long time, make mistakes and such, so he goes straight to what matters, and he pays for it, which is what everyone does when they buy something, a service, a product , you're not going to study to build a car, you buy a car, it's cheaper, but there would be a possibility for you to have a lot of study and achieve it, so you need to have knowledge, you wo n't get anywhere without knowledge, so know that you will have to dedicate some time to study or you will pay someone.

Number eight, I'm going in order of importance, all right? The first ones seem simpler and now we go. Supplementation.

You don't get the idea that I'm going to take a creatine and a thermogenic and then I'll be able to gain mass and dry, this is a supplement, if the supplement was called complement, which are synonymous, it would probably sell less, so the supplement is a little better, but that's not going to make all the difference, so supplementation we can not take no for an extreme or the other, so not to "no supplement will not" because it is absurd, and not just "do not need ah supplement none" because the supplement can be very helpful. What I want you to understand with this tip is: that for you to gain mass and lose fat at the same time, it is not a supplement that will determine. I worked in a supplement store, I had ethics working in a supplement store, and I saw people who were unethical, so "take creatine, it helps with mass gain and then you take the thermogenic".

And sometimes the guy even gains mass and loses fat, why? Because he's a beginner, it's just that he was cheated, so don't be cheated. Number seven: aerobics.

Guys, for you to gain muscle mass and lose fat at the same time, aerobics are essential, because it's not the same thing if you eat a calorie, I don't know, I ended the day with three thousand calories, but the other day I spent three hundred calories from cardio and I ate three and three hundred, isn't it the same? You can't, because with cardio you will improve your cardiovascular and cardiorespiratory system and this will improve your workouts, you will improve your insulin sensitivity, which is fantastic, you are eating more, whoever eats more grows more, so if you eat and spend, you're more likely to grow than people who just don't spend and don't eat, so do aerobics all year round. And number six obviously, weight training.

Then you 'll say: man Leandrão, for God's sake, are you calling us stupid? No, that's not it. That's not it.

Guys, what happens that I see guys? Bodybuilding. .

. Ah but I'm going to do a strength training so I'm going to do an RML training. Guys, it's hypertrophy 99% of the time, you can do RML and strength training and I've already explained the benefits here on the channel, you can look for Leandro Twin + theme, you can of course, and you should, it's cool, but it's repetition for hypertrophy, it's hypertrophy training.

Ah but I'm on a "cut" diet and then I won't be able to gain muscle mass. It doesn't matter, you still want muscle mass , so you'll stop losing so much, you'll stabilize, so hypertrophy training all year long. Five: Dietary question , how are you going to work here?

If you play the calorie deficit too low you will only lose fat, and lose or maintain muscle mass, if you play higher you will unfortunately gain fat and gain muscle mass, which is the process of a "bulk", whoever wants to the two at the same time need to normally go on a diet that starts high- calorie and ends low-calorie, so for example: you will start there with two grams per kilogram of protein, four grams per kilogram of carbohydrate, one gram per kilogram of fat, and in this first block you will gain muscle mass and fat will more or less maintain, maybe gain a little and such, but every week you finish, you have been reducing carbohydrates without messing with protein and fat, so our number four is the adjustment of the diet, every week you finish, you will take about 0. 2 grams per kilogram of carbohydrates. So the first week four, the other 3.

8/3. 6/3. 4 and so on, and then you go on a gradient decreasing from hypercaloric to hypocaloric slowly, then you will do a body recomposition, although in these phases the we have a variation there, it's safe to say that at the end of this block you will gain muscle mass and lose body fat in a way that when you gain muscle mass you won't, you know, mess up your shape, and in the cut as it comes slowly, when you start stepping on the caloric deficit , as you came so slowly, the metabolism came modulating with it, you won't lose muscle mass either.

How long do I take this fall? As much as you want muscle definition , let's say that with two grams per kilogram you say: Leandrão, I'm already defined. Now you can go to "bulk", you've done an interesting process , now you're going to go to "bulk" in fact.

Number three: guys, you won't be able to gain muscle mass and lose body fat for a long time, because they are antagonistic processes, for you to gain muscle mass you need a positive nitrogen balance, which after you are intermediate, advanced in bodybuilding, you can only get it with a caloric surplus , so this period is temporary, you will only get both if you do a very well-aligned project and you are a beginner, a beginner in terms of the amount of muscle mass, let's say you train it's been two years, you train well, you have strength, but you're a chicken, so in this case you're a beginner in terms of amount of muscle mass , not technique, so will you respond well? Go. Number two: and when can I at the advanced level gain muscle mass and lose fat at the same time?

When you use steroids. Put Leandrão, is it an incentive and such? No, it's the truth.

Another truth: you will have collateral using steroids, rest assured. No, I'll do it with the doctor, I'll do it. .

. You can do whatever you want, it's the drug's effect , do you understand? If there's someone with a pen writing or not, of course, for God's sake, with a doctor with a good knowledge, you won't have so much collateral, you wo n't risk your life and all, but making an analogy here, it's like speeding up a car on a race track and on the Marginal Pinheiros, so obviously on the Marginal you have a very high risk of having an accident, of dying, on the track you have a much lower risk, but Ayrton Senna knows very well how dangerous it can be, so if you do it with a doctor, you minimize it, but the collateral you will have, and why is that?

Because the hormone is a signaling pathway, so if you go forward you're only going to get it that way. And speaking of hormones, let's go to our number one, which is: in order for you to gain muscle mass and lose fat, you also need to have your hormones well, and there is a triple hormone for that, and this triple hormone I'll let you In this video here, take a look at why these are the most important laboratory tests for those who train, if there is something wrong here, it will definitely interfere with your result, and some you don't feel, so take a look here and it will be worth it.