How to lose fat after gaining muscle, how to lose fat and gain muscle

First: Choosing the time is crucial.

Doing vigorous aerobic aerobic work before the most energetic training will consume a lot of glycogen in the human body, and the energy saved is no longer enough to support the next high-intensity equipment training.

The decrease in blood sugar levels in the body indirectly leads to the release of hormones that destroy muscle tissue.

In other words, if catabolic hormones are released in your body during training, your body will become unable to make ends meet.

Aerobic activity before strength training can also have the consequence of suppressing the release of growth hormone in the body. Japanese scientists have found that only one-third of the growth hormone released by people who do aerobic training before training is only one-third of that of those who do not do aerobic training. Studies have shown that strength training is followed by aerobics.

Instead, you can burn more fat. This is because the trainer has already used up a lot of the energy stored in the form of glycogen through strength training before aerobic activity. It also increases growth hormone levels in the body, which helps to grow more muscle and burn more fat.

Second, aerobic cues after training.

It is important to keep your post-workout aerobic time to 30 minutes, because you can't guarantee that your body won't be depleted of glycogen for a long time after training. 30 minutes of aerobic time is just right, so you can refuel right away so you don't lose muscle.

A short aerobic time does not mean that the quality is not high. Especially when you're doing high-intensity interval cardio training. Studies have shown that short-term inverter aerobic is much more effective in burning fat than long-term single-frequency aerobic therapy.

Australian researchers found that 20 minutes of high-intensity interval aerobic burned 6 times as much fat as 40 minutes of Jintong aerobic (60% of maximum heart rate).

Third, nutritional supplementation is important.

If you're planning to do cardio right after training, then it's best not to leave your tummy empty from start to finish. After strength training, 20-40 grams of slow-release carbohydrates and about 20 grams of fast-absorbing protein should be ingested in time. It allows you to stay fit during aerobic training without draining energy from your body's muscles.

Fourth, be prepared for outdoor sports.

What should I do when I go hiking on the weekend and meet up with friends for a bicycle outing? They tend to last more than 2 hours (much longer than the 30-minute limit), so can you bear to turn down a friend's gracious invitation in order to achieve your fat-loss goals? You don't have to give up on the great outdoors, it's the perfect time to get close to nature, provided you're "prepared":

Consume 25-50 grams of slow-release carbohydrates (with or without sugar) every half hour, fruits, whole wheat bread and sports drinks are all good choices. 10-20 grams of fast-absorbing protein, with the option of protein powder, which is simple and lightweight and easy to build. This way your muscles won't be depleted due to lack of energy.

Fifth, circuit training has a good effect.

Increased levels of male hormones and growth hormone help to boost the body's metabolism and synthesis, which also helps you burn more fat. Exercise physiology scientists have pointed out the levels of male hormones and growth hormone released by male athletes after they have undergone high-intensity interval aerobic training and reached a fatigue point. 38% and 2000% higher than the average trainer, respectively.

Sixth: Morning.

How to gain muscle and lose fat at home?

You need to do a lot of aerobic exercise, the only way to lose fat and burn it clean.

Fat loss is about doing more aerobic exercise and then controlling your fat intake.

Of course, fat loss depends on aerobic training, don't use equipment to train, tell you how to lose fat without losing muscle, first use large weights (80% of your maximum weight) for weight training, squats, leg lifts or something, know that 70% of your energy is consumed, this is the glycogen in your body has been depleted, at this time it is fat that is consumed by fat loss, it is recommended that you jog on the treadmill for 45 minutes to 1 hour, pay attention to the total training time should not exceed 2 hours, and do not supplement too much nutrition after training, Otherwise, it will be converted into fat and stored again, so that you can save muscle and lose fat with a lot of weight.

Carry out some controlled diets, I think this person can be a good one, simply delivered, so I think this person sent to a very good iPhone, how to open **.

Fat loss and muscle gain can be achieved by adhering to high-intensity training, doing less aerobic training, supplementing protein, and adjusting lifestyle habits.

When it comes to summer, everyone wants to ** and want to have a slim figure. We all want to lose fat and fat and have an eight-pack body. Let's introduce you to the methods of losing fat and gaining muscle.

01 Stick to high-intensity training: Most new exercisers will start with their best workouts and work at high intensity every day. If you find that your figure hasn't changed after a long time, it's easy to get discouraged.

When the heat of exercise dissipates, the exercise is not completed as required every day, which leads to less and less impact on muscle growth. Know that muscle growth requires the destruction of muscle tissue and the synthesis of new muscle. Destruction is not about making you hurt yourself, but about destroying your muscles through weight training.

02 Do less aerobic training: Many people choose to run whenever they exercise, and do as little aerobic training as possible during the process of building muscle, because excessive aerobic training will only reduce our muscle mass. To strengthen muscles, 1-2 aerobic training sessions per week are sufficient.

The goal is to improve your heart and lungs, so you won't find it difficult to do weight training.

03 Supplement with protein: Especially for bodybuilders who build muscle, protein is essential, and protein is the main component of muscle. If there is a lack of protein intake, it is difficult for muscles to grow.

The reason many people don't build muscle much is because they consume less protein. Without protein, you'll never build muscles. Typically, the daily intake of protein for muscle building is 2 g kg of body weight, for example, 70 kg of body weight, then 140 g of protein is needed.

04 The oil, lard, fish oil, cream, plant, soybean, walnut, and nut foods we eat are very high in fat, so we should eat less of these foods. Replace high-fat foods with low-fat foods such as millet, potatoes, and carrots, and you have to control them well, otherwise the fat intake is very easy and the exercise you do is in vain.

05 Don't sit for a long time, sitting for a long time is very easy to cause fat accumulation in your abdomen, because calories are most easily converted into fat accumulation in the abdomen, so we don't sit and play with your phone when you have nothing to do, or lie there. Drinking plenty of water and drinking water will increase your metabolism and reduce the occurrence of diseases, such as kidney stones.

I can't accept forced exercise because it goes against the original purpose of the exercise and can backfire and cause a lot of damage to my mental and physical health. Fitness is actually very simple, as long as you follow the relevant methods to carry out scientifically, you can achieve good fitness results!

1. Warm-up exercises.

You should warm up for 10 to 15 minutes before each exercise starts. It consists of two parts: one is low-intensity and poor oxygen exercise, such as slow walking, which aims to increase body temperature and prepare the body, especially the cardiovascular system, for exercise.

2. Pay attention to warm up in advance.

By warming up before exercise, you can prevent ligamentous muscle strain. Moving from stillness to movement requires an adaptation process, and warm-up training can get the body moving.

4.Exercise on a schedule.

There should be a training plan. Judging by the content of daily training. For which part, arrange the corresponding sports department to change the morning party and arrange training one by one.

3. Be relaxed.

At the beginning of exercise, it is generally necessary to adjust your breathing and not be nervous. Don't do strenuous exercise, which will not only hinder your movement but also harm your health. Do this for 2 to 5 hours with breaks in between.

Try to arrange each exercise at the same time, so that you can develop good exercise habits and help internal organs form conditioned reflexes. Do not exercise one hour after meals and one hour before bedtime, otherwise it will affect digestion and sleep.

4. Prepare accordingly before exercising.

For example, doing exercises, high leg raises, skipping rope, etc. This stretches your bones and muscles. Don't drink plenty of water before exercising, and exercise on an empty stomach.

It's important to note that while fitness is important, it's important to pay attention to your diet and rest. Fitness is not only a simple consumption process, but also a replenishment process. For the general fitness population, the goal is to strengthen the body, which can be supplemented by a daily balanced diet.

Don't rely too much on muscle building products such as protein powder, you can choose nutritional supplements according to your needs, and only scientific and reasonable fitness can ensure good health.

Warm up for 10 minutes before doing the following exercises.

Muscle training (anaerobic) first, then aerobic (or running).

Whether it is aerobics or running, it takes more than 40 minutes to effectively lose fat, no more than two hours a day, and less than five days a week.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

The most important thing is to persevere in practicing a complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

How to gain muscle and lose fat at home?

On the one hand, it is necessary to check the diet, such as eating some foods with a slightly lower fat content, such as oatmeal, etc., and then scientific and effective fitness, and finally to be able to adhere to it.