How to gain muscle and lose fat to get a good figure

Muscle training, reducing body fat percentage, converting fat into muscle.

Normally, a good figure is also a product after passing the cycle process, which can also be understood as the muscles you want to train, it is impossible to train to the ideal circumference in one step, and fat loss is even more so, in the process of muscle building training and muscle gain, there is a part of the heat converted into fat, which is naturally produced by our body. After a short period of time after systematic training, your body will not only increase the amount of muscle, but also the amount of fat.

If you start to focus on fat loss now, you need to control your calorie intake in order to lose fat. When your body's calorie intake is negative, then your muscles will be prioritized in your fat loss process. So what we have to do is to ensure that the muscle will not be lost due to fat loss to the greatest extent while losing fat, and to ensure that the excess part of the calories is converted into fat to the greatest extent while gaining muscle.

In this way, the fat content of our body will be lower and lower, and the muscle content will be higher and higher.

The same is true for girls, who are fat and want to gain muscle, but the fat content is too high, what should I do? The first step in the program is to ensure regular strength training, such as leg muscle training, back muscle training, glute, including chest, training programs such as squats, dumbbell barbell rows, weighted lunges, bench presses, etc. Adding some cardio training to strength training will give you better fat loss.

On the other hand, if the purpose of these exercises is to build muscle, then after doing strength training and then doing cardio, the effect of muscle building will be weakened.

Then pay attention to the diet, mostly protein-based, like meat beef, chicken breast, fish, etc., egg white is also a good choice, most of them are high in protein and low in fat. Carbs are mostly whole grains, potatoes, brown rice, etc., and refined flour rice and other concentrated grains are not recommended. It is also necessary to include multi-fiber fresh vegetables and fruits as a supplement, and what to do later is to ensure sufficient rest time, give the body sufficient nutrition, and give him sufficient time to repair, generally 8 hours of sleep is enough, and you can take a nap for 30 minutes if you have the conditions for napping.

This is not absolute, and it varies from person to person. Another thing you need to know about muscle building training, at least two to three times a month to do 2-5RM heavy weight training, understand your body, and keep breaking through yourself, you will get better and better.

I'm sorry to tell the subject that this is a difficult thing.

For most people, it also contains the subject, all want to gain muscle and lose fat at the same time, in layman's terms, it is that the big place should be big and the small place should be small, but these two goals are difficult to complete at the same time, fat loss is generally mainly reflected in two aspects, the first is the number of weight loss, the second is to gradually understand the true meaning of ** over time, to be exact, it is fat loss, some people will always want to gain muscle and lose fat at the same time, but absolute muscle gain and fat loss will not exist, what is said here absolutely means, Fat is declining every day, muscles will grow every day, want to be thin and strong at the same time, it is undoubtedly a dream, in short, it is impossible to gain muscle during fat loss, especially those girls who are worried about growing muscle during exercise, rest assured to exercise boldly, but before gaining muscle and losing fat, the main question is to understand the relationship between muscle gain and fat loss.

For fat loss, fat loss is to turn one's own things into things outside the body, which belongs to a kind of catabolism, is a negative energy balance, the daily intake must be less than the daily consumption, on the contrary, muscle gain is just the opposite of fat loss, muscle gain is, a positive balance of energy, and the daily intake must be greater than the consumption.

Absolute fat loss and muscle gain is impossible to exist, fat loss and muscle gain are two different physiological problems, the relationship between physique, under the systematic exercise can be carried out fat loss period muscle gain, mainly for those obese people who lack exercise, muscle gain is the use of high-intensity exercise, fat loss is the use of low-intensity continuous exercise, muscle gain is medium frequency, fat loss is high strength frequency, muscle gain is mainly resistance exercise, fat loss is endurance exercise, muscle gain produces testosterone, fat loss produces cortisol, testosterone is anabolic, Cortisol is catabolized, so fat loss and muscle gain cannot be done absolutely at the same time.

Buddies belong to the physique with a natural fast metabolism, and they are often referred to as the "thin man" physique. Of course, thin people can be trained.

But, the premise is that you have money, leisure and perseverance. Having money means buying some nutritional products, if you want to pursue the effect in the short term, you can come with some protein powder, but you should take it within 30 minutes after the exercise, and there are some *** for long-term use, but it is absolutely no problem to take it for three months. Eat more protein, eat more fish, eggs, beef, and eat a lean physique like yours, eat a banana or a Snickers before strength training, and then replenish protein and carbohydrates in time after training.

At night, before going to bed, you can mix it with a bag of milk to avoid consuming too much at night.

Leisure means that you can't work often, you are physically and mentally exhausted, and it is difficult to grow muscles if you don't rest well. The so-called, three points of training, three points of eating, and four points of sleeping, is about the importance of rest. A little aerobic activity is sufficient, and you can do it with a piece of sugar in your mouth to avoid losing too much energy.

Finally, it is necessary to have perseverance, as thin as you are, the strength will not be very great at the beginning, so don't rush to the weight, rather light than fake, and the action must be standard. Timely replenishment of protein and carbohydrates. The thin physique is the same effect as Bruce Lee, and the clarity is very high!

Studies have shown that the main causes of weight loss are: 1) poor appetite, poor digestion, picky eating and anorexia, and long-term inability to eat. 2) Able to eat and sleep, that is, not fat, poor gastrointestinal absorption function, taking various supplements or nutrients are useless, and the absorption and utilization of nutrients is not good, 3) stunting, incomplete absorption and digestion of various nutrients.

4) Long-term sleep is not good, the body does not get enough rest, and the physical energy is consumed too much. People who are emaciated are mostly yin deficiency. To promote the normal development and metabolism of the body, so that the body is fully strong, it is necessary to fundamentally and completely eliminate the causes of emaciation.

If you are not sick, especially the endocrine system, then:1To adjust the function of the spleen and stomach, Chinese medicine believes that the spleen is the main movement, and food should be digested and absorbed well.

Eat more yams, crucian carp, red dates and other spleen-strengthening foods, and it is best to ask a Chinese medicine practitioner to prescribe a prescription; 2.People often say that "horses have no night grass and no fat", and the body's biological clock shows that the functions of various organs of the human body are basically in a weak state after nine o'clock, which is also the time to accumulate fat. Eat a late-night snack after nine o'clock every day, mainly high-calorie food, protein will not make people fat, and sugar will make people fat.

It takes 5 hours to digest what you eat for dinner, and this excess calorie accumulation will cause subcutaneous fat accumulation over time, and obesity will come. 3.Usually eat some snacks, fragrant can soothe the spleen.

Popular: KFC, french fries, etc. Drink cola beer.

Good spleen and stomach function is fundamental. Proper physical exercise helps to improve the function of all organs in the body. P.S

15 high-calorie foods: Whole wheat soda crackers 506 kcal Canned juice: 255 kcal (one can) Potato chips:

548 kcal, chocolate: 586 kcal, regular cola: 168 kcal, beer:

147 calories (one can) Hot dog sausage: 307 kcal, Cookies: 546 kcal, white sugar:

400 kcal, roast chicken: 218 kcal, croissants: 375 kcal, chestnuts:

212 kcal, coffee: 127 kcal (one can), yuba: 457 kcal (the above solid foods are all in 100 grams).

Have some hawthorn and have a look.

Let's talk about it when the appetite is good

Well, it should be to sleep after eating, it is relatively healthy, make up for sleep time, exercise will not affect the effect of gaining weight, in addition, you can supplement some high-calorie food, but you have to control the amount, or it will not be healthy In saying that if you don't like to eat meat, eat more Western fast food She is relatively high in calories.

Sit-up. After cooking, eat more egg whites or muscle-building foods such as beef or lamb, chicken, duck, etc., which are protein supplements. Very important.

I think the way you know, stick to it.

First of all, you should be the right weight (you should be a little leaner). Usually eat less salt, do sit-ups a day 20 groups of 2-3 groups.

You just can't go on a diet and eat more nutritious foods. For example, beef, boiled eggs, and foods with high fat content should be eaten sparingly.

How to lose belly fat, 3 sets of sit-ups a day, between 15 and 30 in 1 group,

The best way to lose belly is to jog and sit-ups, and getting up at both ends is the best way to reduce belly!

Push-ups, sit-ups, in short, any workout should be consistent.

Do more sit-ups and push-ups.