Sport should be in every weight loss program. You need to know how to train and what to do when training in order to achieve the ideal figure. It is cardio training that is considered to be the main assistants in the fight against weight. To increase the effect of losing weight, it is necessary to exercise for more than 40 minutes - after this time the fat begins to go away.

In order to burn the weight, you need to alternate cardio with the power lifting exercises. Working out the muscles will help get rid of fat, and give the figure a beautiful outline. Also, after such training, metabolism is accelerated, and calories continue to be burned even during your rest.

However, if you train a lot, but eat not right, you will not get the desired results. Your diet plays a very important role.

Credit: Freepik

Credit: Freepik

Do you want to know what and how to eat to boost your workout effects, to lose weight and to increase your muscle mass?

#1. You should eat more vegetables and fruits, nuts, beans, low-fat meat, fish, eggs and other dairy products.

READ MORE: These tips can help you reduce up to 34 inches of belly without exercise

#2. Decrease the consumption of sugar, sweets, salt, fast food, processed foods and soda.

#3. Drink at least eight glasses of water every day. This is very important for your metabolism.

Credit: Freepik

Credit: Freepik

Another important thing is about calories

You need to eat fewer calories than your body burns during the day. The best idea is to eat 15% fewer calories. In this case you will lose weight naturally and without many difficulties.

READ MORE: Why do married men usually fall in love with other women?

Credit: Freepik

Credit: Freepik

If you want to increase your muscle mass, you need to eat more than you do and do weight lifting exercises. Proper nutrition plays a very important role in both weight loss and increasing muscle mass. Pay more attention to protein foods.

Credit: Freepik

Credit: Freepik

You should eat after your exercising. Do it in about thirty minutes after you finish. You should never exercise having a full stomach. You will have to sweat a lot, until the body exhausts the energy reserves obtained from food, and begins to destroy the fatty layers.

Credit: Freepik

Credit: Freepik

READ MORE: 4-day watermelon diet plan for healthy slimming down

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