How to lose fat and gain muscle at the same time? 50

Yes, the core is to incorporate systematic cardio into a fitness program, such as:

Day 1: Shoulder.

Day 2: Chest.

Day 3: Aerobic.

Day 4: Rest (or a small amount of aerobic).

Day 5: Back.

Day 6: Arms.

Day 7: Aerobic.

Day 8: Rest (or a small amount of aerobic).

Day 9: Legs.

Day 10: Shoulder (has been circulating for a week).

Breakfast: Whole wheat bread in moderation (rice and noodles can be substituted according to taste, the key is to have enough amounts.) The same egg white, a few slices of lean red meat, 1 cup of milk, 1 apple.

Chinese food: 1 large slice of chicken breast or lean red meat, 1 plate of greens, 2 taels of rice.

Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soy milk, a few soda crackers (taking supplements like protein powder is also at this time!). ）

Dinner: Appropriate amount of fish, shrimp, some soy products (such as tofu, etc.). You can also eat a whole wheat steamed bun and 1 plate of green vegetables at noon.

Before bedtime: a small cup of yogurt or soy milk, 1 small fruit (can be eaten 1 hour before bedtime)**Please indicate the author of Jesus' goosebumps).

Exercise: shoulder: dumbbell side flat 3*20, barbell press 3*10, bent bird 3*10

Chest: bench press 8*10 or push-ups 100.

Back: pull-ups (do as much as you can, do 3*10 pulldowns if you can't do them), 3*10 barbell rows, and 3*10 leg bends

Arms: 5*10 barbell curls, 5*10 nape curls

Legs: Squat up 5*10, calf raise 5*10

**Please indicate the author Jesus goosebumps).

You can try L-carnitine, strengthen aerobic exercise, pay attention not to eat greasy in your diet, and you can add me to the details for better communication.

Help you **think** what to do if you still want muscles.

Fat loss: aerobic exercise + reduced caloric intake (caloric intake must be less than burned).

Muscle gain: anaerobic exercise + plenty of high-quality protein intake (calorie intake must be greater than consumption) + adequate rest.

Conflict points: 1. Obviously, it is to eat, to lose fat, eat less, everyone knows this, so I won't explain the reason. To gain muscle, you need to eat more, and the remaining nutrients must be consumed by physiological activities to provide muscle tissue growth. If the intake is insufficient, give priority to normal metabolism and daily physiological activities.

Because of the long-term evolutionary results, your body is not stupid at all, and the simple thing is that you have to live before you can think about other things. Therefore, light practice does not eat white practice.

2. During aerobic exercise, not only fat will be decomposed, but muscle tissue will also be decomposed. Therefore, the muscle building process should be limited to aerobic exercise.

3. Without adequate rest, muscles will not grow, and adequate rest equals low calorie consumption, which is the opposite of fat loss.

To sum up, it will not be good to lose fat and gain muscle at the same time, and the fat loss process will lose muscle, so the correct order is to lose fat first and then gain muscle.

If you want to lose fat and gain muscle at the same time, it will be very hard. Recommendations:

1.Wake up every morning.

Aerobics. 30-45 minutes to lose fat, before exercising you can ingest 2-3 egg whites. Because the body's muscle glycogen is the lowest every morning, the fat loss effect is the best, according to the kinematic theory, moderate intensity aerobic exercise for more than 20 minutes will reach the peak of fat breakdown efficiency, but the aerobic time is broken down for 45 minutes, then it will begin to improve the efficiency of muscle breakdown, and the intake of protein before exercise is to slow down the aerobic breakdown rate of muscles.

If possible, you can do aerobic exercise in the morning with a meal of strength training, and then supplement with 30 grams of whey protein.

2.16:00-18:00 p.m

Carry out strength training, the main muscle, the specific exercise steps have a lot of muscle networks, you can choose the right one for yourself, and supplement 30 grams of whey protein within 1 hour after exercise. If possible, you can use strength first and then aerobic for 30-45 minutes.

3.The diet ratio is:

Carbs:protein:fats = 4:5:1

Daily intake, according to your height and weight, it is recommended to 1600-1800 kcal, keep the daily sleep time before 8 hours, and do not stay up late.

4.If fat loss and muscle gain are carried out at the same time, the effect will not be obvious in a short period of time, so stick to your beliefs.