I heard something about the simultaneous practice. To the best of my knowledge, it means that one can do some exercises after bodybuilding to lose more fats. Is it true? What is the best way? I'm 81 kg and I wanna be 75 kg.
You don't lose weight in the gym. You lose it in the kitchen.
Exercise will add muscle, and enough will burn some fat, and if you grow enough muscle you'll raise your basal metabolic rate a bit (muscle burns more calories than fat even just sitting there). But to a first approximation, losing weight means eating less.
If you do eat less be sure to also eat better, you may be getting everything you need now, but may not be if you simply chop 10% off the top.
Weight gain ( preferably muscle gain) and fat loss are two exactly opposite things. You can not gain and lose at the same time. For gaining, you’ll have to go for a calorie surplus diet and fir fat loss, a calorie deficit diet is required. There are not some “magical” exercises. You can control amout of fat gain though by lifting heavy, compound movements and cardio in your routine with a specialised diet plan.
At the beginning, you can gain muscle and lose fat at the same time, but only at the beginning (if you did not do a lot of sports before).
My stuff: When I started, I lost about 10 kg of weight and gained 4-5 kg of muscle in the same time (about 6-8 months). I'm not a exception, and I gained a lot more muscle after that.
- Do basic polyarticular exo (bench, squat, rowing, pull-up, etc.) and try to progress on each session. Progress is the key.
- Cut transformed food from your alimentation : junks food, groceries, etc => to the trash. Eat more vegetable, eggs, fruits, meat, fish (Omega 3 is very underestimated).
- Note your progression: what you eat, what you bench, weigh yourself one time a week.
If you can, read or watch videos to learn knowledge. YouTube has corrupted information, since everyone want to be a star, then invents a new exo/diet to shine.
Books have a lot more chance to be true, since it's harder to publish book than video, and writers have a LOT more experience generally.
Take a lighter weight and repeat exercise 50 to 100 times as a way to burn constant calories! I try to do 12 separate weight assisted exercises for 33 to 66 repeats and continue to move to the next one within a minute of each other to keep heart rate high and burn constant calories! It takes about a half hour and the soreness is minimal afterwards. Maybe ride an exercise bike prior to or afterwards for 10 minutes to burn calories longer. The pin machines, used in fitness centers, provide for an easy change of weight and can allow for increase or decrease in the lifted weight quickly if need be, to allow for more high reps or added weight levels to help a final increase of strength gains.