I want to build fat into muscle in a short period of time

High school is the best age to exercise, and you can help grow up if you practice. Start three times a week, practice one day and rest one day, make yourself two training plans A and B, and alternate them according to Abab. If you haven't practiced it before, then please take into account both the upper and lower limbs when designing the plan.

For example, plan A, do the biceps femoris gluteus maximus and upper dorsal circulation, quadriceps and thoracic circulation; Plan B, quadriceps and lat dorsi circulation, biceps femoris gluteus maximus and shoulder circulation. Practice like this for one to two months, and if your physical condition is good, then change to a concentrated muscle training method, which is to pull out the parts but practice.

Push-up. After doing it, pat the muscle part you are pursuing with cold water, the colder the water, the better, and pay attention to do push-ups immediately after you, if you are not afraid of pain, after draining the cold water, use your fist to hit the muscle part you are pursuing, the strength is always the same, but you have to feel the pain! If you persist in this move for half a year, your muscles will inevitably be no less than that.

Ordinary soldiers. But you have to do it all the time, three days of fishing and two days of drying nets have no effect, and you don't have to slap cold water and bang after the muscles are set, just push-ups!

Hope it helps!

The so-called fat is subcutaneous fat, and in addition to fibrous connective tissue, fat tissue is fat, without blood vessels, no nerves, and can even be extracted directly. However, there are not only a large number of capillaries in muscle tissue, but also abundant nerves, and muscle cells can also contract under the arrangement of nerves to produce huge qi to drive the movement of bones and joints. Adipose tissue and muscle tissue are two completely different tissues and it is not possible to convert.

Calf thickness is caused by high fat content, and the accumulation of energy resources after exercise, and only after the overall fat content of the body decreases, will it be slimmed.

First of all, praise you 1 time, every day is a must for exercise, this is very good, it is normal to lose 45 pounds in more than 4 months, if you want to lose fast, you have to increase the intensity and time of exercise, your understanding is wrong, muscles are not fat, **loss is fat, so it is called**ah. The muscles will become stronger and more elastic due to exercise, so they will become stronger, so the strength will be greater, and the body's resistance will be stronger.

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.

And he cut off all the fat with a knife.

Do 200 push-ups every morning.

Exercise itself is the best process, through sit-ups and push-ups can burn off the fat on the body, so that the muscles are more developed, that is, the exercise can both improve the muscles and muscles, so the first and the exercise of muscles is not a matter of succession, but can be achieved at the same time. In addition to sit-ups and push-ups, you can also run, jump rope, and play badminton.

Ways to build muscle:

1. Retreat step half squat + front kick.

Main exercises: thigh quadriceps, abdominal muscles.

Movement requirements: When stepping back and squatting, it is required that the knees of the knees of the bent legs do not exceed the toes. The process of the movement tightens the waist and abdomen.

2. Rest your legs and squat.

Main exercises: thigh quadriceps, gluteal muscles.

Action requirements: It is also required to tighten the waist and abdomen, bend the knees and squat the knees not more than the toes.

3. Sitting, feet in the air + dumbbell curl.

Main exercises: arm biceps, abdominal muscles.

Action requirements: In the process of practice, the hands are clamped between the arms, the feet are in the air, and the waist and abdomen are tightened.

4. Lean forward and flex and stretch your arms.

Main exercises: Triceps brachii in the arms.

Action requirements: The distance between the hands is less than or equal to the shoulder distance, and the waist and abdomen are tightened during the movement.

Yes, the water content in fat is relatively large, and if you strengthen the exercise, the water can evaporate, and at the same time, the muscle fibers will become thicker, and it will feel like fat has turned into muscle......

Fat is absorbed by the body and turned into muscle with regular exercise can.