{"id":29604,"date":"2025-05-06T10:58:10","date_gmt":"2025-05-06T03:58:10","guid":{"rendered":"https:\/\/w9wellness.com\/?p=29604"},"modified":"2025-11-11T12:04:53","modified_gmt":"2025-11-11T05:04:53","slug":"burn-fat-build-muscle-guide","status":"publish","type":"post","link":"https:\/\/w9wellness.com\/en\/burn-fat-build-muscle-guide\/","title":{"rendered":"Lose fat - build muscle: Unravel the secret formula behind the 'golden body'"},"content":{"rendered":"

New body near me\u2026 I believe that many people who have seen the results from the \u201cGolden Body\u201d formula must have been inspired to reduce fat to build muscle. But in addition to the secret to building discipline with exercise, arranging a food menu is another important factor in shaping a golden body.<\/p>\n\n\n\n

Good food is the key to building a golden body.<\/strong><\/h2>\n\n\n\n

In addition to a rigorous workout schedule, the key is to \u201cReduce fat<\/a> \u201cBuild Muscle\u201d for the goal of shaping a good, strong and healthy body by controlling the amount of fat and muscle in the body as follows:<\/p>\n\n\n\n

1. Eat carbohydrates properly = fuel to help shape your body.<\/strong><\/h3>\n\n\n\n

Many people may understand that carbohydrates or carbs will always be equal to adding weight to the body. In fact, carbs are still important nutrients that the body needs continuously. It is recommended to choose to eat complex carbohydrates before exercising, such as unpolished rice, brown rice, parboiled rice, oats, and grains, which are a group of starches that take a long time to digest and absorb, helping to stabilize sugar and provide continuous energy to provide enough energy for exercising. It also stimulates the body to use calories from carbohydrates during exercise.<\/p>\n\n\n\n

2. Protein intake = muscle building aid<\/strong><\/h3>\n\n\n\n

Because weight training or resistance exercise can cause muscle tears in the small muscle fibers, making us feelPain or injury<\/a>Yes, protein contains amino acids, which are small units that help repair and build muscle very well. In addition, consuming protein before and after exercise helps reduce muscle breakdown and speeds up muscle recovery.<\/p>\n\n\n\n

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3. Reduce bad fat, increase good fat = inhibit inflammation in the body<\/strong><\/h3>\n\n\n\n

Although fat is still an essential nutrient for the body, it is still a food group with a high calorie content (9cal\/g). Therefore, we should balance the amount of fat that enters the body well. It is recommended to avoid bad fats such as trans fats, saturated fats from animals, such as deep-fried foods, and choose to eat good fats in the right amount (olive oil, rice bran oil) because avoiding bad fats also helps control and inhibit the inflammatory process in the body, which is another factor that interferes with the functioning of hormones and increases insulin resistance, making it difficult to reduce fat.<\/p>\n\n\n\n

Golden body results linked to gut microbes<\/strong><\/h2>\n\n\n\n

Balanced microorganisms affect the metabolism process that converts nutrients into energy in the body, helping it work efficiently. In addition to the trick of controlling fat and building muscle to shape a golden body, having good bacteria or good microorganisms (Probiotics) in the intestines also plays an important role in promoting digestion and absorption of various nutrients to make exercise results more effective. We can increase the amount of probiotics in the intestines by adding prebiotics, which are food for good bacteria.<\/p>\n\n\n\n

Prebiotics help increase the number of good bacteria (such as Bifidobacterium<\/em>, Lactobacillus<\/em>) which plays a part in the production of neurotransmitters and metabolites that signal the body to release GLP-1 (Glucagon-like peptide-1), a hormone in the intestines that helps us feel full (it has a mechanism of action similar to a weight loss pen). In addition, taking care of the balance of microorganisms in the intestines, especially Lactobacillus and Bifidobacterium strains, is also beneficial to long-term intestinal health.<\/p>\n\n\n\n