How To Burn Fat AND Increase Muscle Strength

How to burn fat AND increase muscle strength

You have probably thought about this more than once: You manage to lose weight, but notice that your muscles and skin look looser. It’s something you do not like, nor does it look good. So what can you do to increase muscle strength?

Your diet is important to get the balance you need and increase muscle strength. Combined with proper training and a little effort every day, this will give you the figure you want. Read and learn!

Tips for burning fat and increasing muscle strength

1. Keep combustion active

Tea with cayenne pepper

From now on, you should make small changes to your diet – very small changes that will give good results:

  • To maintain your metabolism, avoid skipping meals. We recommend eating small meals 6 times a day. It will always be better to eat a little sometimes during the day than many times a day.
  • Start breakfast with an infusion made from cayenne pepper, green tea and honey. This starts the metabolism and gives you many vitamins.
  • Every four hours it is good to drink a juice that increases metabolism. You have a few choices: pear juice, pineapple and cranberry, mint and pomegranate juice or beet and carrot juice. Super delicious!

2. Yes to proteins!


Losing weight by eating more protein is not only possible but also recommended. Your body needs a balanced supplement of protein to get more energy, stronger immune system and stronger and more firm muscles.

Intake of protein causes you to burn more fat, especially in the abdominal region, but it is important to keep the following in mind:

  • Do not overeat animal proteins. You also have vegetable choices that are highly recommended: spinach, cabbage, lentils, green beans, quinoa, almonds, algae, spirulina, hummus – ingredients that give you many choices.
  • For breakfast, for example, it is recommended that you eat eggs regularly. Boiled eggs are healthiest.

Superfoods that take care of your health and help you lose weight

oatmeal breakfast

Sometimes following a diet to lose weight combined with work, stress and lack of sleep can give you a deficit of vitamins and minerals. This is a risk you should not allow. Therefore, nutritionists recommend that you include in your diet what is called “superfoods” – these are foods that have a high content of nutrients that take care of you and that prevent you from gaining weight.

Remember what types of food these are:

  • Oats
  • Broccoli
  • Pumpkin
  • Salmon
  • Avocado
  • Grapefruit
  • Cranberries
  • Greek yogurt
  • Lenses
  • Turkey breast
  • Chia seeds
  • Spinach
  • Tomatoes
  • Green tea
  • Goji berries
  • Hazelnuts

4. Some aerobic exercise


You do not have to make a huge effort or suffer to lose weight. To gain firm muscle, create a daily routine. Do you want to do some simple training?

  • Set the alarm bell to ring 40 minutes earlier in the morning. Eat a proper breakfast and then take a walk or jog. It only takes 20 minutes.
  • When you get home, take a hot shower before finishing with cold water on your legs.
  • In the middle of the day, take 10 situps and simple exercises with weights for 10 minutes.
  • In the afternoon or at the end of the day, go for a walk or take a bike ride with someone. Swimming is also highly recommended.
  • If you do these three rounds of exercise every day, you will not only lose weight, but also gain firmer muscles. It’s just about being aware and persevering.

5. Complementary smoothie to strengthen the muscles


  • 250 ml oatmeal water
  • 15 grams of wheat germ
  • A little cinnamon
  • 1 banana
  • 3 almonds
  • 3 isbiters


This is very simple, tasty and effective, and we recommend drinking this smoothie 3 times a week, half an hour before lunch. It is filling and helps you gain firmer muscles. To make this, take the banana that is not too ripe, peel it and divide into 3 pieces.

Put the oatmeal, banana pieces, almonds and wheat germ in a blender and mix well. Before drinking the smoothie, add the ice cubes and sprinkle some cinnamon on top. It tastes delicious. The cinnamon along with this cold smoothie will help the body increase its metabolism.

Want to try these simple tips? In a short time you will experience that you can lose weight AND increase muscle strength.

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