How to gain muscle and lose fat

How to gain muscle mass and lose fat, maybe fast? A group of Canadian scientists asked this question , and developed a study in which, taking a sample of men, they managed to give an answer, but on one condition: with the technique they created, it is possible for men (not for women) increase muscle mass and lose fat in a short time, but the method is not sustainable in the long term, but valid only for those who want to achieve immediate results in a month.

Experts also admitted that the method is probably unsustainable outside of medical supervision

After this month there is the risk of regaining weight or perhaps you need to find another method to obtain appreciable results without further lowering the metabolism, for example with a reverse dieting associated with training. The method was developed by scientists at McMaster University , Ontario, on a sample of 40 men, and the results were published in the famous American Journal of Clinical Nutrition . Here is what it consists of:
– starting from your daily caloric requirement, you need to cut 60%, and therefore eat 40% of the calories. Let’s say a man is on a 2500 calorie diet. The method is to eat only 1000 calories a day, which is 40% of 2500.

– of these calories, we must not reduce those that come from proteins, which must be about 2 gr. per kilo of body weight, therefore a high-protein weight loss diet. To be clear, if the aforementioned man weighs 80 kilos, he must take about 160 grams of protein per day. The equivalent of eight cans of natural tuna. Of the remaining calories, low in fat and low in carbohydrates, for example those deriving from vegetables.
– six days a week you have to train. Experts have established High Intensity Interval training .
Result? Men in the study samplethey saw their muscle mass increase by about one kilo and 200 grams in a month despite the calorie deficit, but at the same time they lost over five kilos of fat mass.