It is everyone's wish to grow more muscles or lose some fat. As for eating, I think we all know that we should not eat foods high in fat, sugar and calories, but should eat more protein, vegetables and fruits. But how many people can persist? Eat boiled chicken breast with broccoli, lettuce, oatmeal and boiled eggs every day? Can ordinary people last 10 days? The most critical and neglected problem of reducing fat and increasing muscle is extreme. Too extreme ways cause physical and psychological stress, no matter which way is a kind of destruction, which eventually leads to our inability to persist. It is really unbearable for those professional fitness training mobilization to start strict diet control (oil-free, salt-free and low-carbon water) 20 days before the competition.
So in terms of diet, I suggest not to control it too strictly at ordinary times. You know, high-calorie food should not be touched. You know, you should eat more foods and coarse grains with high protein and vitamins. As long as normal people do these two things, they will control the body fat rate well.
If you want to gain muscle and lose fat, it is recommended to train equipment for 30-40 minutes each time and do aerobic exercise for 20 minutes. In addition, many people are afraid of losing muscle in the process of losing fat. I suggest taking some branched-chain amino acid supplements (which are added to many protein powders) before training. Its function is to quickly decompose during exercise to provide a lot of energy and avoid muscle decomposition function, thus slowing down muscle loss during aerobic fat loss; If you want to gain muscle, it is recommended to add some glutamine supplements (which are added in many protein powders). Its function is to accelerate muscle synthesis. After fitness training, 1h supplementation is beneficial to rapid muscle synthesis.
Persistence and self-discipline are the key factors to gain muscle and reduce fat. I look forward to your success.
This problem happened to me recently, and the muscle loss was well controlled when I lost fat. The first picture is the change of my body value since 22 days. With the same machine, you can see the data measured by the same INBODY machine in 22 days from July 6 to July 22. My weight dropped from 89.2KG to 88.6KG, my skeletal muscle increased from 42KG to 43KG, and my body fat rate dropped from 19% to 17.7%.
Just to satisfy you that you can't lose weight, let's talk about how I did it.
Strength training I am 36 years old. I have been exercising regularly for more than three years. I have never lost fat. I didn't like aerobic before. I just do strength training every day. After more than three years, my body fat gradually decreased from 28% to about 20%. I do strength training in the order of legs, chest+three heads, back+two heads and shoulders. There is no fixed rest day. Generally, I feel that when the fatigue period comes, I will choose to train for one day. From 20 1 1 day.
Strength training I like heavy weight training. Every training day begins with a compound training action. Generally, more than 10 groups will be arranged, and then muscles will be isolated with other equipment. At present, I generally squat 1 10KG, stretch 120KG, bench press 90KG, which is still a long way from the Great God, but I have made steady progress in the past three years, and all my movements are without protective gear.
Then I recently changed my job in the financial industry. I have to work from 9: 00 to 6: 00. I have to wear a formal suit. Because I'm too strong to look good in formal clothes, I'm going to lose weight.
After changing jobs, the previous training time can not be guaranteed. I practice from 7 to 8 every morning. First, I guarantee the heavy movements in compound training. I will reduce the weight of other movements, but the interval between groups will be reduced to less than 30 seconds before I can barely finish the previous training.
The 22 days I lost weight were just an hour of strength training from 7 to 8 every day.
The biggest change of aerobic exercise in these 22 days is that I have increased aerobic exercise. I choose to do rowing machine for half an hour every day at about 8: 30 after meals, because the advantage of rowing machine is that all muscles participate in exertion, which can keep muscle vitality to the greatest extent and keep muscle as much as possible while reducing fat with oxygen.
I guarantee that the rowing speed is within 500 meters and 3 minutes, and it will end in 30 minutes. It looks good now.
I didn't control my diet before. I can eat as much as I want, but I will try to choose foods with less sugar and salt. I made some adjustments in these 22 days. I put carbohydrates in the morning and at noon. I mainly eat high protein and vegetables for dinner and a little fruit after dinner.
I think this arrangement is very good. Breakfast is mainly milk cereal with bread and eggs to ensure enough energy for morning exercise. At noon, the company has a cafeteria buffet, and I will put down my stomach and eat casually; What I cook at home at night is home-cooked food with less sugar and salt. I usually eat chicken, shrimp and beef, all of which are light. Vegetables will be more abundant, and then I will make a steamed egg with 6 eggs to ensure my intake in protein.
In terms of rest, since I adjusted my fitness time to 7 am, it's much better than before. I usually go to bed around 1 1, get up at 5 am, feed the cat and prepare breakfast. I feel that my body started earlier than before, and I can start fitness at 7 o'clock in high spirits.
Maybe it also improved my basal metabolism all day.
To sum up, if you want to lose fat without losing muscle, according to my above experience, you should do the following:
That's what I did. Naturally, you can lose fat while maintaining your muscles. At best, it's not that fast. If you lose a little fat every week, your body fat will drop a lot in a few months.
I am Xiao He, how to practice. If you find it useful, please like it and pay attention.
Gaining muscle without gaining weight is equal to reducing fat without losing weight, which is what anyone who yearns for a good figure wants to achieve!
The key to affecting figure is the content of fat and muscle. With more muscles and less fat, your figure will be more stylish. On the contrary, it will be the other extreme. People who pursue a good figure are working hard on these two extreme roads!
The proportion of fat in the body is the body fat rate. The lower the body fat rate, the more clearly the muscle lines are visible. So most people need to lose fat, not only beginners, but also athletes before bodybuilding competition. In order to look good, reducing fat is necessary.
However, reducing fat is not to lose weight, and it is necessary to ensure that muscle gain is completed at the same time, so as to conform to the law of balance. In other words, to gain muscle without gaining weight must meet the requirements of reducing fat at the same time.
Because, increasing muscle and reducing fat are completely opposite to paying attention to diet. To gain muscle, you need to consume more calories, especially protein, which is very important for muscle growth. Excess calories will cause muscle fat to grow together.
Reducing fat requires controlling diet and reducing calorie intake, so as to achieve an environment with insufficient calories, and it is very likely that muscle fat will be lost together.
Therefore, it is very difficult to gain muscle and lose fat at the same time. Even for bodybuilders, muscle gain and fat loss are carried out separately (first gain muscle and then lose fat), which seems inefficient, but in fact it is efficient.
Therefore, it is suggested that if you are a beginner with high body fat, there may be an addition period while gaining muscle and losing fat. It is difficult and inefficient to pursue fat loss and muscle gain at the same time.
How to reduce body fat rate while maintaining weight?
The problem is: I want to lose fat while maintaining my weight; Then when we lose fat, we need to grow muscles to make up for the lost weight, so as to lose fat and maintain our weight.
Simply put, you can lose fat and gain muscle at the same time.
But it's hard to achieve! First of all, from the perspective of energy balance, the calorie requirement for reducing fat is: intake is less than consumption (intake refers to the energy contained in the food eaten that day, and consumption refers to the calories consumed by exercise and basic metabolism), while muscle gain needs to be achieved: intake is greater than consumption. Both of them are in the opposite state. In theory, it is difficult to lose fat and gain muscle at the same time!
In addition, we can observe senior fitness enthusiasts and fitness competitors, who are divided into two different stages, namely, muscle gain period and fat loss period. In fact, many people want to maintain their weight by reducing fat and gaining muscle, so that they will not lose too much weight and gain muscle at the same time.
But why are there no senior fitness enthusiasts and athletes who know more about fitness than we do?
There is only one reason: it is difficult to achieve! And even if it is realized, the effect will not be too good. For example, if the body fat rate is between 13% and 15%, it will be very difficult to further reduce the body fat rate.
Then I have to mention that novice Xiao Bai can gain some muscles during fat loss. Yes, the little friends who have just stepped into fitness can gain some muscles during the fat reduction period, but there is a certain upper limit, and the degree of growth will also be related to training and diet. For example: anaerobic strength training and protein intake in diet.
There are many factors that affect weight change, such as bones, organs, cells, muscles, fat, water and so on. Many people lose weight because they don't consume fat, but consume water and muscle.
Although I lost weight, my body fat is still so high. It's not called losing weight, it's called losing weight.
Therefore, for dieters, it is necessary to reduce body fat as the goal. Only when the body fat rate drops can we really lose weight.
There are two factors that affect the success of losing weight: diet and training.
Let's talk about training first.
In training, we should focus on anaerobic exercise or HIIT, because these two kinds of exercises can be directly equated with muscles. Only by retaining muscle mass, or even increasing muscle mass to a certain extent, can we lose weight better (one kilogram of muscle consumes about 13- 15 calories 24 hours a day, and the more muscle mass, the more calories are consumed every day). Aerobic exercise, especially aerobic exercise for more than 30 minutes, the body will secrete a lot of cortisol, which will break down muscles and synthesize fat. If you choose aerobic exercise to lose weight, it is recommended to control the time to about 20 minutes to increase the difficulty.
Let's talk about diet again.
There is no doubt that diet in weight loss needs special attention. Different from ordinary calorie deficit weight loss, when you want to maintain the muscle mass to the greatest extent, mainly to reduce body fat, you should eat more protein and reduce carbohydrate intake. It is suggested that the intake of protein 1.5g or more per kg body weight.
If you want to gain muscle while maintaining the body fat rate, that is, gain muscle cleanly, and gain muscle without gaining weight. Honestly, dream on.
By the way, unless you take medicine.
Muscle gain and fat loss are generally contradictory. In diet, gaining muscle requires the body to have a heat surplus, and reducing fat requires the body to have a heat gap. In sports, increasing muscle requires heavy equipment exercise, and reducing fat is mainly aerobic exercise. For most people, the contradiction between gaining muscle and losing fat is irreconcilable. Even professional bodybuilders, this contradiction is irreconcilable, and it is almost impossible for them to gain muscle and lose fat at the same time. Muscle gain and fat loss should be carried out in stages.
Only in the first three or four months of exercise can you gain muscle and lose fat, but after that, you can only choose to gain muscle or lose fat, not both.
During the period of fat reduction, you can only keep your muscles as much as possible, and your muscles are not reduced at all. It's not absolutely impossible, but it's so difficult that even professional bodybuilders can't do it.
I saw a video the other day, which introduced how to increase muscle mass while reducing fat. Under the condition of 40% calorie gap, 20 people in each group conducted comparative experiments. One group has a weight per kilogram 1.2g protein, and the other group has a weight of 2.4g protein. The difference is that the high protein group supplemented 50g whey protein after exercise to meet the needs of the body. Both groups were given high-intensity exercise, including 2 days of compound training, 2 days of high-intensity hiit, 65,438+0 days of high-intensity aerobic training and 65,438+0 days of self-weight training. Subjects in both groups walked at least10,000 steps every day.
In the diet, carbohydrates account for 50% of the total calorie intake. The purpose is to make the subjects eat enough carbohydrates in six days of high-intensity training, ensure enough physical strength, and avoid muscle decomposition and loss caused by insufficient carbohydrates.
After 4 weeks, the average weight loss of the two groups was 3.5 kg, but the lean body mass of the low protein group did not increase, and the lean body mass of the high protein group increased by 1.2 kg. This experimental result subverts the traditional cognition that you can't gain muscle during fat loss. However, we should pay attention to the preconditions of this experiment. All the participants in the experiment have considerable exercise experience and are obviously overweight, which belongs to muscle obesity or muscle-fat mixed obesity, rather than obesity caused by high body fat rate or visceral fat grade. Ordinary people simply can't stick to the high-intensity training around.
Stuart Phillips, an expert in muscle and protein nutrition, conducted the above experiment.
Although this experiment has great limitations and has no universal significance, at least it proves that it can achieve the goal of reducing fat and increasing muscle at the same time, but most people can't. At the same time, under the same training intensity, the muscle gain effect is obviously not as good as that of the body with excess calories.
For ordinary people, if they want to lose as much fat as possible and keep their muscles, they must ensure enough protein intake and create a calorie gap. In general, the calorie gap of 10-20% is more suitable for ordinary people to lose weight.
In order to preserve muscle during the period of fat loss, the intake of protein can be used in diet and during the period of muscle gain, that is, the intake of carbohydrates is 2-4 grams per kilogram of body weight per day, or about 2 grams, which should not be too low or too high. First, calculate the food calories in protein, and then calculate the carbohydrate and fat calories. Carbohydrate calories account for 35-50%. If the intensity is high during exercise, the calories of carbohydrates are slightly higher, but at most 50%.
The calorie intake ratio of carbohydrate, protein and fat in common people when gaining muscle and losing fat.
Protein should be replenished in time after exercise. In the experiment mentioned above, the high protein group was supplemented with 50 grams of protein after intensive training. Although ordinary people don't need to supplement so much protein, it is very important to supplement protein in time after training.
In terms of training, if you have no sports experience, you should first do equipment exercise according to the ordinary method, and then give priority to moderate-intensity aerobic exercise, both of which are indispensable. Experienced exercisers can improve their exercise intensity. As mentioned above, they should do more high-intensity compound movements, multi-joint movements such as squat, hard pull and bench press, do more high-intensity hiit, walk at least 10000 steps every day and practice every Saturday. It is important to ensure the intensity of exercise and not be lazy. Don't think that doing a few bobby jumps is hiit. If the heart rate does not reach 80-90% of the maximum heart rate, there is no hiit. Even if it is achieved in a short time, not many people can persist for twenty or thirty minutes. Try it if you don't believe me. It's more reliable to do ordinary fat-reducing exercise, and it's no big deal to lose some muscles. Just make it up during the muscle building period.
In my experience, most people can't lose fat and gain muscle at the same time, and even it is difficult to practice muscle preservation. After the recovery period, I'm going to try the above methods, collect information and make a new exercise plan, but I'm afraid of high-intensity exercise, which is really too difficult.
Personally, I think the diet should be high in protein and moderate in carbohydrates! Aerobic-three times on Tuesday, once-one hour is enough! You can't lose fat too fast! I hope it works for you!
The simplest method is to add branched-chain amino acid glutamine and oxygen, and the advanced one is mk2866. The diet is mainly high in protein, and the staple carbohydrate is avoided as much as possible.
Heavy weight training can reduce fat but not muscle, but diet is more important. Increase protein intake and don't do too much aerobic exercise.