How to ensure that when you gain muscle, you gain muscle, and when you lose fat, you lose fat?

First of all, you need to make sure that you have a period of strength training every day or a few days.

This kind of training can not be interrupted, because once you stop your fitness or physical training, your muscles will relax, and when you do other exercises, it is possible to lose muscles, so in order to maintain your muscle mass, not to make him decrease, but to gain muscle, it is necessary to maintain a certain amount of physical capacity training, which includes the training of various parts of the body, such as chest muscles, back muscles, abdominal muscles, biceps, leg muscles and so on.

In addition, the amount of training you need to increase at appropriate intervals.

Because every piece of our body, every part of the muscle, has a certain memory, if you have been doing the same amount of strength training for a long time, your muscles have memorized to this level of strength, it will have no effect on the growth of muscles, it is equivalent to stagnation, will not gain muscle.

During training, you should mix anaerobic exercise and aerobic exercise well, and allocate time according to your own situation.

If you're in the fat loss phase, do more aerobic exercise, and if you're in the muscle-building phase, do more anaerobic exercise, which is strength training.

Secondly, you should eat a normal diet every day, and you can't eat less or even skip a certain meal just because you want to lose fat. Because people's body metabolism needs to consume a lot of energy, people's energy on this day is mainly food, if you eat less or do not eat, it will disrupt this metabolic balance, which will lead to your metabolic disorders, and sometimes even affect your physical health.

You can pay proper attention to the diet, eat less greasy, fried food, puffed food, etc., these are high-calorie foods, not conducive to fat loss, fitness process, suitable to eat those chicken breasts, or can be made of some protein powder, breakfast can also be eaten with some oatmeal, these foods are basically high protein, low energy, for fat loss and muscle gain are helpful.

First of all, you have to have a correct idea, you have to know what you should do, for example, you must exercise your muscles through the right method, not purely according to your own philosophy, through the right movements, the right equipment, so that the muscles you exercise are good-looking, and the exercise is to increase the muscles, not to say that you exercise your body is uneven, many people are like this, they feel that their methods are very good, they can exercise muscles, As a result, after exercising, I found that my day was not good at all, and I may train my muscles into deformities, which is a very bad idea. <>

If you want to exercise your body well, if you want to make your muscles more stylish, you go to the gym every day, insist on exercising, and use the corresponding machine to exercise yourself, rather than using your own method to exercise, you are like me when I was in high school, I exercised by doing push-ups and sit-ups, but later I found that this is not a good method, and there is still a certain harm to the body. But it's not that perfect.

Then there is **** are fat, all your exercises need to be in place, not to mention anything else, just run, you have to run and sweat, let yourself have a certain sense of tiredness, so that your fat will slowly decrease, otherwise your fat will not change, and the most important thing to reduce fat is persistence, if you don't insist, it is impossible to lose fat at any time, it can only be to keep not growing, so it doesn't make any sense to you, so you have to study hard, through your own exercise, Through the firmness of your heart, you can turn yourself into a muscular man.

Persistence is victory, let yourself go to a healthy road, struggle.

In fact, there is a big difference between the process of gaining muscle and losing fat, but the two are also related. Muscle gain requires a lot of exercise and exercise intensity, and fat loss only requires enough exercise, if you want to gain muscle, you must consume energy in the process of exercise, and this process will consume a certain amount of fat in your body. If you just want to lose fat and not gain muscle, you should increase the amount of exercise as much as possible when exercising, but also reduce the exercise intensity as much as possible, because the exercise intensity will cause your muscle cells to destroy and regenerate the process, which is the process of gaining muscle.

In order to ensure that muscle gain is muscle gain, it is necessary to supplement enough energy before and after exercise, so that the energy consumed during exercise is the energy you supplement through diet, and the energy released by your body fat will not be consumed, or the energy you replenish makes all the dynamic energy and static energy reserves of your body before and after exercise in a balanced state. In the process of muscle gain, there must be enough exercise intensity, so that the muscles of the whole body can reach a process of destroying and regenerating muscle fibers, so that you can achieve muscle growth when you gain muscle.

In order to ensure that you lose fat when you lose fat, you need to control your exercise style, and ensure that these exercises are sufficient but the exercise intensity is very low, low enough to cause any damage to the muscle fibers. In fact, there are still many such exercises, such as jogging, climbing, swimming and other aerobic exercises. These exercises are a good way to control the balance of your exercise volume and intensity.

Fat loss is mainly to burn the body's energy as much as possible and keep your body's fat burning. This fat loss process will be very efficient.

Nowadays, there is no exercise that absolutely guarantees that you will gain muscle when you gain muscle, and you will lose fat when you lose fat. However, it can be ensured as much as possible that when you gain muscle, you gain muscle, and when you lose fat, you lose fat.

No, it won't. On the contrary, a reasonable ** will increase the muscles.

1. **Do not pursue rapid weight loss.

Many people pursue rapid weight loss, but the real ** is to reduce fat, and the rate of weight loss is relatively slow. Therefore, many people feel that they are losing weight, and what they lose is the water in the body, the weight of bones and protein in the body by pure starvation, eating only vegetables and fruits, hunger and exercise. The resulting problems are a decrease in metabolic rate, a decrease in immunity, and accelerated aging.

2. About fat loss.

One gram of fat has 9 kilocalories, and one kilogram of fat is 9,000 kilocalories of energy, and it is not easy to consume it. We walk briskly for 1 hour, at a speed of 100 meters per minute, and we burn about 350 kilocalories of energy, and if we walk for 1 hour a day, it takes 26 days to lose 1 kilogram of fat. If you jog and consume 400 kcal per hour, it will take you 23 days to lose 1 kilogram for an hour a day.

It is also necessary to ensure that the energy you eat every day does not exceed the standard.

3. Losing weight quickly is losing muscle.

Losing 1 kg of muscle is about losing more than 3 kg of body weight because protein binds a lot of water, and there is 20% protein and 70% water in muscle. So if you reduce fat, you only have 1 kilogram of fat, and if you lose 1 kilogram of pure muscle, you will correspondingly lose kilograms of water. Weight loss due to protein loss is very fast and significant.

4. Rapid weight loss and health loss.

When protein is reduced, physical energy decreases, immunity decreases, and the body becomes loose. If it is a fat person who looks bloated, a thin person looks dry and lacks vitality. If you have a lot of muscle, even if you are fat, you are firm, lean and firm, and you look very healthy.

You start with a major aerobic workout plus a little machine workout.

Aerobic should not be less than 40 minutes a day, pay attention to diet, eat less high-fat and high-sugar Eat more foods with high protein, supplementing protein can enhance immunity without gaining weight.

Aerobic workouts, running, jumping rope can be combined, or combined.

Before exercising, it is necessary to slightly supplement with carbohydrate-containing foods such as rice, bread etc. so that you will not be very tired during exercise. It is important to drink water during exercise.

Are you right in that there is no such thing as losing fat and gaining muscle at the same time, and the theory is contradictory? It is recommended that you lose fat first, the ratio of aerobic to anaerobic in the early stage is 3 to 1, and the body fat is reduced and then the other way around, and the fat loss and muscle gain cycle are circulated.

Excessive exercise will lose muscle, many people will ask why to gain muscle during fat loss, this is because there are more muscles in the body at the same time and intensity of exercise will consume more calories, if a person has a lot of muscles, then he walks for 20 minutes to consume calories may be comparable to a fat person running for an hour of calories, so it is necessary to gain muscle at the same time in the process of fat loss, and aerobic exercise first consumes the sugar in the body, and the exercise begins to consume fat after about 20 minutes, It takes more than an hour of exercise to start burning muscle, so keep your cardio workout between 20 and 60 minutes to achieve the best fat loss without losing muscle, and it is easy to stick to the intensity of such exercise.

The main components of muscle are muscle fibers, muscle glycogen, and water. Aerobic exercise depletes muscle glycogen and water, so there will be a certain degree of muscle consumption, which is unavoidable by any aerobic exercise... Not to mention the other muscles, the abdominal muscles should be seen, and there are two conditions.

One is that the abdominal muscles should be large enough, but the body fat should be low enough.

As my name suggests, you have to lose fat first in order to gain muscle, and when the fat goes down, it will be easier to gain muscle.

You have to first clarify whether you are losing fat or gaining muscle, which can be done at the same time as fat loss, and not at the same time.

Let's talk to a professional

How to control body fat as much as possible during muscle gain?

Excess fat is always a nuisance. Many friends who are in the muscle building period will be troubled by this.

Inevitable! When you gain muscle, you will also gain body fat. The reason is that in order to ensure muscle growth, you need to consume a lot of energy.

Of course, we can't just let fat grow wildly! How can I try to control my body fat gain while gaining muscle?

As long as you control your calorie intake properly, you can maximize your muscle growth while gaining as little fat as possible.

First of all, let's talk about why there is a contradiction between ** and muscle gain.

Let's talk about how to choose.

To sum up, choosing between fat loss and muscle gain should be focused on different stages and goals. **The best way to coordinate with muscle gain is to increase anaerobic training in training, and pay attention to protein and carbohydrate supplementation in the diet, so as to reduce the muscle loss caused by ** as much as possible.

The above is some personal experience, I hope it will be helpful to you.