Today, I'd like to talk to you about the common mistakes in fat reduction.

These mistakes will make your fat reduction efficiency worse.

Some mistakes will make you lose a lot of muscles.

(The calories metabolized by muscles are far greater than those metabolized by fat.)

The more developed muscles are, the higher the basal metabolic rate is, and each pound of muscles can consume almost 6 calories per day, while each pound of fat can only consume 2 calories per day.

The muscle with the same weight of fat is three times larger than the muscle!

The muscle with the same weight of fat is three times larger than the muscle!

Now let's talk about it in detail

First, the calorie intake is too small

Usually, when reducing fat, the calorie intake is lower than TDEE(TDEE is the calorie you need to consume every day)

Some friends may consume 3%-4% of TDEE's calories (or even go on a diet) in order to achieve the goal of reducing fat faster

At first

.

After three months, you may have successfully lost weight

But in fact, your body has lost only a small part of fat,

The rest is all muscle!

Because the human body is a very intelligent system,

In order to survive, it will have a basic regulation function

When you are on a low calorie intake for a long time (even on a diet)

The human body will think that you are in an environment where it is not easy to get food,

In order to keep you alive, your body will reduce your metabolic rate

so that you won't consume so many calories. The most direct way to reduce your metabolic rate is to consume your muscles

So when you start to lose fat, don't reduce your calories too much

You can reduce your TDEE by 1%-15% in the first week

Observe your state every week and make adjustments

Too little calorie intake

Second, excessive aerobic exercise

Aerobic exercise+diet control is the most common.

Aerobic exercise is a means to help you burn calories in reducing fat

But it is only an auxiliary role

In your stagnation period, it can help you break through the bottleneck

Like the first point, when you do too extreme diet control (even dieting) and add a lot of oxygen

You will burn a lot of calories every day

In order to protect you, It will also reduce your body's metabolic rate

your efficiency of reducing fat will slow down

If you do a lot of aerobic and eat little at the beginning of fat loss

After one month, your fat loss rate will stop,

At this time, you can only do more aerobic and eat less to create a calorie deficit

But you can't increase aerobic and eat less and less endlessly

because of your time and physical strength. We should use it as a weapon.

With the process of losing fat, we should gradually increase the amount of aerobic training.

When you feel that your fat loss rate is slow,

we should add some aerobic exercise time to help you move on.

Third, protein will inevitably lose some muscles when reducing fat

What we want is to keep the original muscle mass as much as possible

The protein quality needed when reducing fat should be more than usual

protein has many benefits for us,

Digesting protein will consume a lot of calories

It will consume more carbohydrates. And fat

Adequate intake of protein can also help you to keep your original muscles

Fourth, don't do weight training

If you are a person who didn't do weight training originally, then you should increase weight training at the beginning of your fat-reducing training

Increase muscle mass, improve your metabolic rate

Make your fat-reducing more effective

(Some friends don't have to worry, Weight training won't make you a Schwarzenegger)

If you have been a friend of weight training,

then you should strive to maintain your strength and training amount during the fat loss period

When you lose fat, your strength is likely to decline because of less calorie intake

But you can avoid this situation

In the first week or two before you start to lose fat, while your strength has not been greatly reduced. Maintain your strength first

so that you won't sacrifice your original training amount because you lose too much strength

The decrease of training amount is accompanied by the decrease of muscle mass, which leads to the decrease of metabolic rate

This is what we don't want to see when we lose fat

The above are four points that are easy to ignore during the fat reduction period

I hope it will help you

I am SLAM.