What should exercise burn fat, increase muscle?

Eating and drinking must be delicious, especially after putting in "gym", but of course, you still have to lose weight fast, slim waist, flat stomach and toned muscles. Sounds hard? But according to professional coaches, it is just ... you are misunderstanding the problem.

We still often believe that the pressure must be fast, the diet must be strict. Weight does indeed go down, but you possess a limp body, lack of firmness. Especially losing weight fast makes your skin seriously degraded.
Diet for gym people must ensure the following 4 groups of substances:
Protein
Daily protein supplement helps you reduce excess fat in the body and build muscle. Not enough protein is withdrawn and working hard does not work.

You can add foods such as: Fresh milk, yogurt, greens, fish, eggs, beef, chicken, lean pork, shrimp, crab, soy, sesame seeds, peanuts, cashews ...

Fat
Fatty acids of plant origin help to build muscle effectively and improve fitness.

Effective food sources: Fish oil, salmon, tuna, mackerel, eggs, walnuts, soybeans, egg yolks, beef, pork, chicken.
Starch
Unlike weight loss diets, which need to eliminate carbs at every meal, gyms want to lose weight, you should eat foods containing starch to increase energy for the body.

Starch is found in many foods such as rice, bread, pho, brown rice, oats, potatoes, sweet potatoes, apples, mangoes, pears, etc.

Country
Certainly with the diet when exercising is to add a lot of water because sweat secretes a lot. Gym people should have 8 glasses of water a day or more equivalent to 2 liters of water to purify the body and eliminate toxins.

Filtered water is a top priority, can drink fresh juice should not drink carbonated or soft drinks.

Diet for gym people to lose weight, punctuality is effective
Want to lose weight fast, in addition to training hard with the coach you also have to have a diet when exercising reasonable, not too strict but not letting go.
If you do not have experience, can ask for suggestions from your coach.
Diet when working out to gain weight, right new food "quality"
Having gym to lose weight, you can also gain weight. But the diet of people who want to gain weight is a little different than those who want to burn fat.
In addition to ensuring 4 quality groups when exercising, you should add more of the following foods:

Potatoes: These tubers contain a lot of protein and carbohydrates, high content of sugar, fiber to help you stay healthy, boost the immune system.
Apple, almond butter: Eating apples and a little almond butter before a workout will keep you full for a long time and provide a significant amount of energy.
Peanut butter: A very high-fat, high-calorie food that helps you gain weight quickly without harming your health.
Fresh fruit juice: Contains many calories to help add nutrients and fiber, the high sugar content of fresh fruit helps to naturally gain weight effectively.
Bananas: An abundant source of calories, helping to gain weight healthily. An average banana contains about 27g of carbohydrates with 14g of sugar, so it will help you to create peanuts without fat.
Diets for those who want to gain weight or burn fat and lose weight need science. Not too abstinence, but do not let go of his permissive as new beautiful designs, new beautiful skin.