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How can I get rid of the fat on my body, increase the size of my muscles, and get a good figure while losing weight?
The process of fitness is the process of losing fat and gaining muscle. Only when the body fat rate is reduced and the muscle dimension is improved can you have a body that everyone envies. curve.
Remember these tricks to gain the most muscle and lose the most fat!
1. When exercising, combine strength training with aerobic exercise
Whether you want to gain muscle or lose fat, we all need to arrange strength training and aerobic exercise.
Those who lose weight will pay attention to aerobic exercise and ignore strength training, while a single aerobic exercise can effectively burn fat, but cannot build muscle and improve muscle size.
And muscle is the body’s energy-consuming tissue. Only by adding strength training can we prevent muscle loss, maintain a strong basal metabolic value, improve fat-burning efficiency, and reduce the chance of gaining weight. .
Mass builders focus on strength training and neglect cardio. Strength training can build muscles and build a muscular body, but calorie intake will also increase during the process of muscle building. At this time, muscle growth is also easy to accumulate fat. Only by adding an appropriate amount of aerobic exercise can body fat be controlled rate, avoiding the accumulation of fat while gaining muscle.
2. Make a fitness meal
If you want to improve the effect of muscle gain and fat loss, We must manage our diet and carry out a fitness meal plan in order to achieve a satisfactory body faster. The principle of fitness meals is to reasonably allocate the intake of carbohydrates, proteins, and fats. Generally, the ratio of the three is 5:3:2 or 6:3:2 to make the body work more efficiently.
In addition, people who lose weight should control calorie intake reasonably, reduce calorie intake by about 20%-30% than usual, and give up all kinds of unhealthy, high-calorie fried foods, desserts, etc. Eating some natural, low-calorie foods can create a reasonable calorie deficit for the body and promote the decrease of body fat rate
For those who gain muscle, it should be appropriately increased by 10%-15% At the same time, maintaining a low-fat, high-protein diet, eating more eggs, chicken breast, sea fish, shrimp and other foods can supplement the amino acid raw materials for the muscles, and a multi-meal diet can improve the food absorption rate and promote muscle. synthesis and growth.
3. Start at a low load level
When a novice starts weight training, remember not to pursue heavy weight training, otherwise it is easy to get injured. We need to start with low-load training. We can choose body weight training, learn the standard trajectory of the movement and the force of the target muscle group, allocate muscle group training reasonably, and combine work and rest, so that muscles can grow faster.
After persisting for a period of time, you can gradually improve your strength level, and then gradually increase the weight and increase the difficulty of training, so that you can exercise more safely and efficiently, and reduce the chance of injury. Go further on your fitness journey.
4. Adequate rest time
Sleep state also has a great influence on fitness, if you If you always stay up late to sleep and lack of sleep, the body’s recovery cycle will be longer, and the efficiency of muscle building and fat reduction will also be affected.
We need to learn to go to bed early, sleep 8 hours a day, don’t stay up late, and improve the quality of sleep, so as to effectively improve the efficiency of muscle building and fat reduction, and develop a truly good body.