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The most effective method currently known for losing fat without losing weight, it allows you to effectively reduce body fat while ensuring muscle growth. You'd better be as strict as eating 6 meals a day and follow the following tips.

Tip 1: Reduce your nighttime sugar intake. Weight training requires glycogen from sugars for energy. However, consuming sugar at night, especially after 8 o'clock in the evening, increases the body's chance of storing fat. Because the body only consumes a small amount of sugar and glycogen when resting, and the body's metabolic level is also reduced while sleeping. Another reason is that after consuming sugar in the evening, the body releases more insulin, and high insulin levels increase fat stores.

Secret 2: Properly arrange aerobic training. Aerobic training helps lose weight, but training too much can hinder your health and affect muscle growth and metabolism. It is recommended that you only do aerobic training three times a week. It's best to arrange aerobic training before breakfast, because if you haven't eaten, your body will have to use fat reserves to replace sugar for energy. In addition, limit your anaerobic weight training to less than 30 minutes and use high-intensity training to consume more sugar.

Tip 3: Eat a little more fiber. Moderate intake of fiber can help reduce fat. Because cellulose can hinder the digestion and absorption of sugar, slow down the speed of sugar molecules entering the blood, and help reduce the release of insulin. Reducing the amount of insulin released will help prevent obesity, because high insulin is a signal for cells to store fat.

Secret 4: Eat fish. Eating fish can both build muscle and reduce body fat because fish is high in beneficial fats. Cold water fish (such as salmon) can provide omega 3 fatty acids, which can make muscles more sensitive to insulin (muscles that are sensitive to insulin are good for increasing muscle and reducing fat). In addition, this fish promotes glycogen stores and amino acids into the muscles, and also helps maintain glutamine stores. Eat carp three times a week and you will get enough omega-3 fatty acids.