How to lose fat without gaining muscle? How to lose fat without gaining muscle

Reduce carbohydrate intake at night.

Strength training requires glycogen from carbohydrates for energy. But consuming carbohydrates at night, especially after 8 o'clock in the evening, increases the body's chances of storing fat, because the body consumes only a small amount of sugar and glycogen at rest, and the body's metabolic capacity is reduced when sleeping; The body releases more insulin, and high amounts of insulin increase fat reserves.

Arrange your aerobic workout.

Fat loss depends on aerobic and body shape depends on strength, so aerobic training should be done, but exercising too much will affect muscle growth and metabolism, so it is recommended to do aerobic training only three times a week, aerobic training can be arranged before breakfast, there is a theory that fasting aerobic fat loss is more, not to mention reliable or unreliable, as long as you do not have hypoglycemia rather believe it. Keep your strength training under 60 minutes and use a decreasing and super set to increase the intensity of your muscle training to burn more carbohydrates.

Eat more fiber.

Moderate intake of fiber can help reduce fat because fiber can hinder carbohydrate digestion and absorption; Slowing down the rate at which sugar molecules enter the bloodstream helps to reduce the release of insulin. (High insulin is a signal for cells to store fat, and reducing the amount of insulin released can help prevent weight gain.) )

Eat fish. Eating fish can both increase muscle and reduce body fat, as fish is high in beneficial fats. Fish grown in frozen waters, such as salmon, provide omega-3 fatty acids, which make muscles more sensitive to insulin (muscles are sensitive to insulin, which helps them gain muscle and lose fat).

In addition, this fish promotes glycogen stores and amino acids into the muscles. Eating salmon three times a week also helps with glutamine storage, and you'll get plenty of omega-3 fatty acids.

Practice twice a day.

Strength training, as long as it's not overdone, causes the body to produce hormones and enzymes that promote muscle growth and fat loss. Doing it twice a day can make the most of this, thus preventing calories from being converted into fat and stored.

If you're strong, wake up 15-30 minutes early, do a bit of freehand circuit training, jog outdoors if the weather is nice, and then do a formal strength training after work.

Cycle high and low calorie intake (caloric cycle).

Reducing calorie intake can help reduce body fat, but it can also reduce muscle mass. However, this can be avoided as much as possible after three consecutive days of low-calorie diet, followed by a high-calorie diet on the fourth day. You may lose some muscle during these three days, and you can take some supplements (such as BCAA) to prevent muscle damage.

Here's a simple formula – take 50% of your usual calorie intake on a low-calorie day and add 30% to your usual caloric intake on a high-calorie day. For example: from 300 grams to 150 grams, after three days it increases to 390 grams.

Fat loss can be done through food.

1. Eating more mung bean sprouts is good for **.

Mung bean sprouts can remove fat from blood vessels, eat more can effectively avoid some diseases, eat this food can clear heat, detoxification, dehumidification, diuresis and other effects. If you eat mung bean sprouts regularly, you can clean your stomach, have the effect of detoxifying fever and detoxification, and you can also clean your teeth. It also prevents fat buildup under the skin, and eating this food has many benefits, especially to promote gastrointestinal health.

2. Eating more chicken is beneficial.

This food contains a lot of tryptophan, a substance that is not synthesized by the human body as an essential amino acid, which helps the body coordinate and improve sleep, mood and appetite, which are very important for **.

Extended Information: High-fat foods that should be eaten less on a daily basis:

1. Meat and meat products: There are many varieties of meat, such as beef, mutton, pork, duck, fish and eggs. All of these meats contain a lot of fat, but fish and chicken are comparatively healthier.

Any pork and beef product contains at least 20-30% saturated fat (bad fat).

2. Milk chocolate: Chocolate is a high-calorie substance, containing about 2,200 calories per 100 grams. About 60% of the fat in chocolate is saturated, and a chocolate bar contains about 8 grams of saturated fat.

3. Fried food: The oil brought by these foods during cooking is directly stored in the human body and leads to obesity. These fried snacks contain at least 13-19% saturated fat.

If you want to lose fat and not gain muscle, then you have to do aerobic exercise aerobic exercise, he just said that one of the effects of paper-cutting will not increase muscle.

If you want to do not grow muscles, you can use acupuncture and cupping, or you can choose liposuction surgery to do it, if you want to do it through exercise, you should massage and relax the muscles before and after exercise, which can help improve the phenomenon of muscle growth after exercise, of course, it needs to be continued to achieve a certain effect.

How to lose fat without gaining muscle? Run or swim every day to lose fat and not gain muscle.

After a strenuous workout, massage the muscles so that you don't gain muscle.

If you want to lose fat without gaining muscle, the best way is to go to a beauty salon for liposuction, which is the most convenient and fast.

If you want to lose fat and not gain muscle, don't do strength training, do more aerobic exercise, and don't take nutritional supplements.

If you want to lose fat and not gain muscle, you can only exercise, and then do stretching after exercising.

If you want to lose fat and not gain muscle, you can eat it. Some of the time when it is nutritious or fitness.

Atoms don't gain muscle, only don't supplement protein after exercising, so you won't get angry.

Eat less, do only aerobic and definitely lose muscle.

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Besunyen Burn Card Queen, while eating meat, lying down to be thin, ketogenic diet, healthy life.

Exercise is the first choice, and you can slowly lose weight by gradually developing a good lifestyle habit during this exercise. Aerobic exercises include: running, skipping rope, swimming, cycling, etc., which can be flexibly arranged to increase fun.

First of all, in terms of time arrangement, it is necessary to fully ensure the duration of exercise, otherwise the purpose of fat loss will not be achieved. Generally more than 30-40 minutes, 40-60 minutes is the best. Because the body can burn body fat better during this time, not just sweating.

Secondly, it is necessary to make it clear that aerobic exercise and a reasonable diet are the right choices for fat loss and body shaping, especially fat removal. If you don't want to gain muscle, you don't need to do anaerobic exercise, but you won't gain much muscle when you do pure anaerobic exercise.

Finally, the law of conservation of energy gives the best explanation, the more you intake, the more you naturally accumulate; The less you intake, the less you accumulate; And to maintain a certain figure, it is necessary to consume normal, and to consume more, so as to ensure continuous **. Ensuring a normal daily intake and choosing foods that are high in protein and vitamins can help reduce fat accumulation and provide higher quality energy.

The effect will not be the same.

Muscle gain is mainly based on anaerobic exercise combined with the intake of high-protein and high-energy foods, while fat loss is mainly based on aerobic exercise combined with high-protein and low-energy foods.

Assuming that you build muscle without losing fat, it is difficult to reduce the body fat rate, because if you eat too much, you will not be able to lose weight naturally, that is, you will have muscle, but there will be a lot of fat, and it will become a thick fat smash.

While gaining muscle and doing anaerobic exercise, reducing sugar energy intake can also reduce fat, but the effect will be slower, and the energy consumption is not as much as aerobic exercise.

Therefore, gaining muscle does not necessarily mean that the body fat percentage will be reduced, and the fat will not be lost too much. You can combine muscle gain and fat loss, pay attention to supplementing nutrients before and after muscle gain, and then the time for fat loss can be staggered a little, and it is no problem to eat small and frequent meals.

No, it is that the body size will become smaller when you lose fat later.

After success, I understood whether to lose fat or gain muscle first during the period, which is divided into 3 situations.

Dietary advice: In order to achieve the purpose of gaining muscle and losing fat, you must rely on reasonable nutritional guarantees. The goal of fat loss is to reduce excess fat under the skin, not to lose weight.

In order to lose excess fat and achieve the purpose of fat loss without lump, it is necessary to properly control the intake of fat in the diet, increase the intake of whey protein powder, and have enough carbohydrates, only enough carbohydrates to provide energy, so that the training intensity can be maintained at a high level. Therefore, the ratio of carbohydrates, proteins and fats on the diet is 40%:45%:

15% is preferred.

Due to a lack of nutritional knowledge, many bodybuilders deliberately control their carbohydrate intake during fat loss, resulting in not only fat loss, but also muscle loss. Even an extra injection of protein to fill the lack of carbohydrates (glycogen) will not help, because too low carbohydrates can cause metabolic disorders, affecting fat oxidation and protein utilization, resulting in muscle weakness and sluggish training status.

Adequate carbohydrates reduce unnecessary consumption (waste) of protein in the body, prevent muscle mass from shrinking, and promote fat metabolism. The average person consumes carbohydrates 3-5 grams per kilogram of body weight per day, and those who gain muscle and lose fat are 2-3 grams per kilogram of body weight, not less than 2 grams.

**Life vlog: How to eat during fat loss? How to eat to gain muscle and lose weight?

For fitness novices, how to gain muscle and lose fat through fitness exercises?

First of all, it is important to know that it is not difficult to gain muscle, mainly the synthesis and destruction of proteins in the body, which requires strength training and nutritional supplementation. People who regularly train muscles can increase their basal metabolic rate, which is still very high even when sitting. The higher the muscle content of the human body, the higher the energy consumption and the higher the basal metabolism.

But from the age of 30, there is a gradual loss of muscle tissue, leading to a decrease in metabolism of 5 to 6 pounds per decade. For the middle limbs are buried to reduce the rate of muscle loss, it is necessary to perform resistance training. The principle is a negative balance of energy, i.e. energy expenditure is greater than energy intake.

Roughly speaking, eat less and exercise more. Muscle gain and fat loss can be carried out simultaneously by selling ants. In **exercise, through resistance training, you can relatively reduce body fat percentage, improve basic metabolism, and help**.

But many people have a lot of misconceptions about gaining muscle and losing fat, so many people don't know how to train.