Muscle loss during fat loss is a headache for many trainers. Let’s first look at the necessary conditions for muscle growth. 1. Muscle destruction. The way muscles grow is to over-repair after being damaged, resulting in muscle tissue hypertrophy. Many trainers blindly pursue aerobic training as the best way to lose fat. They do a lot of aerobic training and ignore strength training. Aerobic training is necessary, but it cannot be the main training method during fat loss. Strength training consumes far more calories than aerobic training of the same duration, and caloric consumption is still required during muscle tissue repair. The increase in muscle mass will also increase the body's own basal metabolism. 2. Carbohydrates. During the fat loss period, most trainers insist on losing weight and eat as little staple food as possible or not at all. At this time, the body's glycogen level cannot meet the body's training needs, and the body will choose not to eat even if it is reduced. Life-threatening muscle glycogen, causing muscle breakdown. 3. Protein. The fitness industry promotes protein in various ways. It seems that eating protein powder can quickly grow big muscles even without training, but this is not the case. The function of protein is actually very simple and practical, which is cell repair. Function. Protein is very important for the repair of body tissues after training. In addition, when the protein content is high, it generally has a strong feeling of satiety, so it is very necessary for people during the fat loss period to choose high protein.

4. Amino acids, glutamine, and branched-chain amino acids can enable the body to efficiently obtain energy and strengthen muscles without any side effects. It can also promote body repair and effectively prevent muscle loss during training. They are metabolized in the muscles rather than the liver, so exercisers don't need to worry about rumors that supplements are bad for the kidneys. Diet to prevent muscle loss: Normally, there are only two things for dinner during fat loss, chicken breast with vegetables (steamed or boiled). The only seasoning that can be used to eat chicken breast is soy sauce. Don’t think about anything else, the calories, The fat content and salt content will help offset some of the effects of your training. If hunger strikes, nibble on a piece of whole-grain bread.

You can eat simple carbohydrates and fats for breakfast during fat loss, and you must eat them. In addition, you need to supplement more high-quality protein to prevent muscle breakdown. Regardless of whether you are a man or a woman, your muscles will consume more calories, giving you a higher basal metabolism. Recommended simple carbohydrates: refined flour products, cakes. Complex carbohydrates: No need to think about it, just whole wheat bread. High-quality protein: egg white, whey protein powder. Amount of vegetables: You need to find the appropriate amount for this. What is appropriate? This will prevent you from feeling hungry before lunch, and at lunch you won’t be unable to eat all the food you planned because of this extra meal. For ordinary people, eating half a broccoli is the limit.