{"id":285793,"date":"2020-05-03T10:38:00","date_gmt":"2020-05-03T08:38:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285793"},"modified":"2023-08-10T20:10:34","modified_gmt":"2023-08-10T18:10:34","slug":"6-tips-how-to-reduce-body-fat-and-increase-muscle-mass-at-the-same-time","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/6-tips-how-to-reduce-body-fat-and-increase-muscle-mass-at-the-same-time\/","title":{"rendered":"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-how-to-reduce-body-fat-and-increase-muscle-mass-at-the-same-time\/#1_INCREASE_PROTEIN_INTAKE\" title=\"1. INCREASE PROTEIN INTAKE\">1. INCREASE PROTEIN INTAKE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-how-to-reduce-body-fat-and-increase-muscle-mass-at-the-same-time\/#2_TRAIN_FOR_MUSCLE_MASS_FORMATION_NOT_FOR_FAT_LOSS\" title=\"2. TRAIN FOR MUSCLE MASS FORMATION, NOT FOR FAT LOSS\">2. TRAIN FOR MUSCLE MASS FORMATION, NOT FOR FAT LOSS<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-how-to-reduce-body-fat-and-increase-muscle-mass-at-the-same-time\/#3_REDUCE_THE_INTAKE_OF_CARBOHYDRATES\" title=\"3. REDUCE THE INTAKE OF CARBOHYDRATES\">3. REDUCE THE INTAKE OF CARBOHYDRATES<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-how-to-reduce-body-fat-and-increase-muscle-mass-at-the-same-time\/#4_CONSUME_HEALTHY_FATS\" title=\"4. CONSUME HEALTHY FATS\">4. CONSUME HEALTHY FATS<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-how-to-reduce-body-fat-and-increase-muscle-mass-at-the-same-time\/#5_CONSUME_A_MODERATE_AMOUNT_OF_CALORIES\" title=\"5. CONSUME A MODERATE AMOUNT OF CALORIES\">5. CONSUME A MODERATE AMOUNT OF CALORIES<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/6-tips-how-to-reduce-body-fat-and-increase-muscle-mass-at-the-same-time\/#6_USE_CARDIO_TO_BURN_FAT_NOT_CALORIES\" title=\"6. USE CARDIO TO BURN FAT, NOT CALORIES\">6. USE CARDIO TO BURN FAT, NOT CALORIES<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ladies, there is only a thin line between<strong> body fat reduction and muscle mass increase.<\/strong> Many bodybuilding and fitness articles aimed at men often say that you need to get bulky if you want to gain muscle mass. However, exactly this<strong> is not a goal<\/strong> of most women (<em>of course, there is an exception to every rule<\/em>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You should support the muscle mass growth if you want to burn fat. You need to eat right and make smart choices regarding your nutrition to <strong>feed your muscles<\/strong> and make them grow. But <strong>diet alone is not enough.<\/strong> If you want to maximize your results, try combining a strength training with a high intensity cardio. Look at <strong>6 most effective tips<\/strong> that can help you overcome the thin line between the<strong> muscle mass formation and fat reduction.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_INCREASE_PROTEIN_INTAKE\"><\/span>1. INCREASE PROTEIN INTAKE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Don&#8217;t be afraid to consume more protein! You should consider<strong> increasing your daily intake of protein to 1.5 or 2 grams of proteins<\/strong> per 0.5 kg body weight. <em>Yes, that&#8217;s right!<\/em><\/p>\n\n\n\n<p>You should get to a level of higher protein intake <strong>distributed evenly during whole day<\/strong> to help you protect your muscle mass. If there are amino acids floating in your organism, your body will feel it and it will not need to break down muscle tissue to gain them. <strong>How much is enough?<\/strong> It can be around 300 grams for a healthy 68 kg woman.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg\" alt=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\" class=\"wp-image-273752\" width=\"843\" height=\"562\" title=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-5-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><em>Besides,<\/em> a recent study has shown that the consumption of recommended daily intake of proteins (0.36 g per 0.5 kg body weight) 5 times a day has<strong> no negative impact on body fat storage.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What is more, in case of diet with high amount of proteins, a <strong>positive impact on the number of calories burnt during the day <\/strong>has been proven. This externalizes as an increase in amount of calories burnt by means of digestive process, absorption and nutrients distribution, also called <strong><em>Thermic Effect of Food (TEF)<\/em><\/strong> . <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<p><strong>Thermic Effect of Food (TEF) <\/strong>is a rate of energy spent in digestion. TEF is approximately 10%, so if we take 3000 kcal from food, about 300 kcal is consumed by heat through the<strong> processes of absorption, digestion and food storage.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_TRAIN_FOR_MUSCLE_MASS_FORMATION_NOT_FOR_FAT_LOSS\"><\/span>2. TRAIN FOR MUSCLE MASS FORMATION, NOT FOR FAT LOSS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spending time in doing endless circular trainings using light weights with high number of reps is <strong>not the best way to secure the muscle mass growth. <\/strong>Instead of that, try focusing on <strong>complex movements,<\/strong> such as squats, deadlifts, bench presses and lat pulldowns. These movements enable you to lift heavier weights and <strong>stimulate most of your body muscle mass<\/strong> which is the reason why they should be the basis of each training. Focus on weight increase with which you can gradually <strong>do for 5-8 reps.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_5_.jpg\" alt=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\" width=\"843\" title=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\"\/><\/figure><\/div>\n\n\n\n<p>You can always add exercises with a high number of reps, but you should do them <strong>with weight with which it is difficult to finish 15-20 reps.<\/strong><\/p>\n\n\n\n<p><span style=\"color: #000000;\"><em>Combination of a difficult workout and workout with a high number of reps is <strong>perfect for muscle mass growth. <\/strong><\/em><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28621,30162,29080,30248,36058,49009,46021,36310,48997\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_REDUCE_THE_INTAKE_OF_CARBOHYDRATES\"><\/span>3. REDUCE THE INTAKE OF CARBOHYDRATES<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>You knew it will come, didn&#8217;t you? <\/em>Yes, you should <strong>reduce the intake of&nbsp; carbohydrates<\/strong> &#8211; not completely, but<strong> to the extent that they are effectively used by your body.<\/strong> Many of us have a real problem when it comes to carbohydrates and this is the reason why the obesity epidemic is a big problem nowadays.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You should consume most of carbohydrates <strong>in time when it will bring you the most benefits:<\/strong> <span style=\"color: #ff6600;\"><strong>two hours before workout <\/strong><\/span>and<span style=\"color: #ff6600;\"> <strong>immediately after workout<\/strong><\/span>. The rest of your carb intake during the day should come from <strong>vegetables with a high amount of fiber.<\/strong> Vegetable can help you sustain energy under control and avert hunger.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_7_.jpg\" alt=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\" width=\"843\" title=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\"\/><\/figure><\/div>\n\n\n\n<p>A good starting point is to focus on <strong>1.5 g carbs per 0.5 kg body weight during whole day<\/strong> (or 1 gram per 0.5 kg, in case you are obese). Of course, the amount of carb intake is also influenced by whether you exercise pn that day and how much. On a day without training, try to <strong>reduce the carb intake to 0.75-1.0 gram per 0.5 kg<\/strong> of body weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_CONSUME_HEALTHY_FATS\"><\/span>4. CONSUME HEALTHY FATS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many women tend to drastically reduce their intake of fats <strong>in order to reduce their body fat.<\/strong> As a result, they not only lose weight, but they also begin to <strong>lose their hair<\/strong>, as well as the beauty of their nails and skin. Fats play an important role in maintaining the optimal structure of cells and hormonal level and they <strong>are crucial for supporting the environment<\/strong> for muscle formation. Moreover, they play a role in how <strong>full you feel to be.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Try to consume about <strong>0.5 grams of fat for every 0.5 kg of your body weight<\/strong> every day. That means that woman with 68 kg body weight daily should consume 68 grams of fat. Make sure you include a variety of resources to <strong>benefit from different types of fat<\/strong> (omega-3 and omega-6 fatty acids, monounsaturated and saturated fats).<\/p>\n\n\n\n<p>Here are some <strong>examples of healthy fats: <\/strong>salmon, sardines, walnuts, flax, Chia seeds, macadamia nuts, avocado, olive oil, hemp oil, egg yolks and coconut oil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_CONSUME_A_MODERATE_AMOUNT_OF_CALORIES\"><\/span>5. CONSUME A MODERATE AMOUNT OF CALORIES<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want to skate on thin ice of muscle formation while burning fat, <strong>it is necessary to find your caloric &#8220;happy medium&#8221;.<\/strong> You need to consume enough calories that will serve as a <strong>muscle building fuel<\/strong> while burning fat.<\/p>\n\n\n\n<p>Look at the <strong>recommendation for each of macronutrients<\/strong> to see how they work together:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #000000;\"><strong>MACRONUTRIENTS<\/strong><\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #000000;\"><strong>GRAMS PER 0.5 BODY WEIGHT<\/strong><\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #000000;\"><strong>CALORIES PER GRAM<\/strong><\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span style=\"color: #000000;\"><strong>CALORIES FOR CONSUMPTION<\/strong><\/span><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteins<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">900<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">675<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>&nbsp; &nbsp;Sample of macronutrients and calories for a 68 kg woman<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">Remember, <strong>you are not on a diet.<\/strong> You are trying to increase your muscle mass while burning fat. A woman who is about to do her best at gym needs the <strong>right balance of macronutrients and enough calories<\/strong> to boost her efforts in muscle mass formation and fat loss. According to that are set also these recommendations.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg\" alt=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\" class=\"wp-image-273766\" width=\"843\" height=\"562\" title=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image00002-1-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_USE_CARDIO_TO_BURN_FAT_NOT_CALORIES\"><\/span>6. USE CARDIO TO BURN FAT, NOT CALORIES<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>One of the biggest mistakes <\/strong>people do when they are trying to burn body fat is doing a long cardio workout. This <strong>does work in case of calories burning<\/strong>, but it can also get you to a caloric deficit when your body starts preferentially <strong>burning muscle tissue<\/strong> over body fat. Instead of that, try to do a <strong>high intensity interval training (HIIT)<\/strong> as the primary form of your cardio workout. Why? It has been proven that while doing the HIIT, the body sustains the muscle mass and uses fat as its fuel at the same time. And that is a winning combination!<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Untitled_design_8_.jpg\" alt=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\" width=\"843\" title=\"6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time\"\/><\/figure><\/div>\n\n\n\n<p>After a 3 to 5-minute warm up, do your first interval by <strong>bending over backwards for 60 seconds. <\/strong>Then, give yourself some time to regenerate with a break until your heartbeat frequency returns to a normal condition, which should <strong>last 2-4 minutes.<\/strong> Now you are ready to <strong>work at full speed<\/strong> like a bat out of hell. Otherwise, your results will be disappointing.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>HIIT is a very thankful training for your body, but don&#8217;t try to do it every day! Do it about <strong>1-3 times a week at best.<\/strong> If you feel that HIIT is taking your energy during the strength training, cut it out.<\/p>\n\n\n\n<p>What do you think about these tips? Share with us your opinion in the comments below and of course, if you liked this article, you can <strong>support it by sharing.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Would you like to lose weight and reduce body fat? Read our 6 tips on how to reduce body fat amount while increasing muscle mass. Solve the problem of gaining weight once and for all!<\/p>\n","protected":false},"author":25,"featured_media":165185,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7433,7181,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285793","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-body-fat","9":"tag-muscle-mass-growth","10":"tag-weight-loss","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Tips How to Reduce Body Fat and Increase Muscle Mass at the Same Time - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Would you like to lose weight and reduce body fat? 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