If you want to lose fat and gain muscle, which exercise method should you choose?

Fitness is a way of exercising the body that has slowly emerged with the gradual development of modern society. Modern fitness is nothing more than for two purposes, first, for physical health. Second, for the sake of aesthetics.

The muscle gain and fat loss mentioned in the title belong to the second type, for the sake of aesthetics.

Before I talk about the way of movement, I think there are two concepts that need to be clarified first. That is, aerobic exercise and strength training. The straightforward point of aerobic exercise is that in the process of exercise, you will inhale and exhale a lot, specific examples are:

Running, elliptical, spinning, skipping rope and more. Strength training is an exercise that focuses on the strength of the body's muscles, including planks, push-ups, frog squats and most of the fitness equipment in the gym are strength training. Let me talk about the exercise methods needed for both fat loss and muscle gain.

Let's talk about fat loss first, fat loss is almost the common pursuit of all girls, after all, fat people want to lose weight, and thin people want to be thinner. But girls are always worried that exercise will not only fail to achieve the effect of fat loss, but will turn their fat into muscles, not to mention fat, but even more ugly. In fact, as long as you pair it with cardio and strength training, these are not a problem.

For people who are losing fat, aerobic exercise is best for them. If you want to lose fat, run a few kilometers a day or run at a pace that you can accept for 30 minutes on a treadmill, and then stick to it for a long time, and you can see the results.

As for gaining muscle, building muscle is a harder thing to do than losing fat. If you want to gain muscle, you should not only run every day, but also eat more foods containing protein, and sometimes even need to buy some protein powder to drink. In addition, it is to contact Duoduo on the equipment in the gym and stick to it for a long time, and it will definitely have an effect.

If you lose fat, it is recommended to run, gain muscle, recommend strength training, if you lose fat, you must let the body sweat, which is more conducive to fat burning, running is the fastest sweating, and the fastest muscle gain is muscle tearing and growth, but for beginners, it is easy to discourage enthusiasm, so suitable strength training is the best way to gain muscle <>

Fat loss running exercise is to pay attention to the speed of running is not too fast, pay attention to the frequency, not running for 20-30min, too long is easy to consume muscle, too short can not have the effect of exercise, fat loss is more important, because a short period of exercise or running can not make you eat a lot of food the next day, weight gain can not have any substantial effect, the correct reason should be to carry out an appropriate amount of training every day, and then to insist, step by step, slowly increase, training intensity and time, muscle strength training, Here I will briefly outline that you should take a week as a cycle, and you have to set a rest time and exercise time in a cycle, it is recommended to rest on Thursday and Sunday, and the exercise time is weekly.

First, second, third, and Friday and Saturday, the climate of the first workout should make the muscles feel tired, lifting weights or pull-ups, etc. Do not do it, rest immediately, and so on feel strong, continue to train, generally half an hour a day to an hour and a half, and wait until the entry, muscle tearing, that is, do a lot of training at a time, feel the feeling of muscle fiber exercise, muscle tear exercise, pay attention to nutritional supplements and muscle rest, whether it is fat loss or muscle gain, it is recommended that at the beginning of training is to first test your physical fitness, and then according to your specific situation, do a specific training plan and diet plan at the beginning of training.

The two processes of muscle gain and fat loss go hand in hand and do not operate separately.

Therefore, if you feel that you are fat, think that you have more meat, and want to be the best, then you have to target your own situation. If you are overall fat or partially fat, if you are overall fat, then do more aerobic exercises, running and swimming are better. And swimming can help shape better, so if you can, you can get a swimming card and swim more.

Aerobic exercise should also be insisted on, and there must be a reasonable plan and arrangement, and don't do it for a few days.

Of course, if you want to build muscle, in fact, running will also drive the muscles of the whole body, but it will not be particularly obvious. Therefore, if we want to gain muscle, we still need to do some special exercises. For example, if you want to exercise your abs, you need to do more sit-ups and crunches, as well as planks, etc.

Through targeted exercises, our muscles become more visible and larger. In fact, each of us has muscle to a greater or lesser extent, but because the fat is too thick, it is covered up. Therefore, we need to gain muscle while losing fat, so that our fat will be converted into muscle while burning.

If you want to make yourself quick and effective, you can try to push the chest, and the muscles of the chest are the most visible.

In addition to exercising, we also need to control our diet, since we want to lose fat through fitness, then we must control our intake, do not eat fried, high-calorie, desserts, fatty meat, etc., these will hinder our effect of fat loss, we need to consume more protein, lean meat, chicken breast, etc., which can help us gain muscle and play a better role in losing fat and increasing muscle.