Bodybuilding Guide: How to lose fat without losing muscle Comprehensiveness means that fat reduction requires the combination of aerobic and anaerobic training to fully exercise the body and achieve a certain amount of exercise and exercise intensity to increase the metabolic level, promote fat burning, and achieve the purpose of reducing fat without reducing muscle mass. . Targeting refers to the use of different training methods according to the level of fat in different parts of the body. Training methods: a combination of aerobic and anaerobic training. Aerobic training can make fatty acids in fat tissue free from energy, at the same time can cause negative balance of body heat, thus promoting body fat consumption, which is one of the best ways to reduce fat. Specialize in aerobic training can achieve the purpose of fat reduction, but the shape is not beautiful, anaerobic training is a double-edged sword, you can not only subcutaneous excess fat, but also increase muscle body. To lose belly fat, you need to have comprehensive and targeted exercises. For example, it is best to exercise other parts of the body at the beginning of the training session so that the body's sugar can be consumed to a minimum level, and then abdominal exercises or aerobic exercises will be performed. This will make the fat loss effect better. And do not start training on the abdominal training, so as not to lose the abdominal muscles when the glycogen has not been consumed to a minimum level. That is, the abdomen has fatigued before the body has fully fatigued. This is determined by high abdominal fat content and poor abdominal muscle contraction. Abdominal fatigue can affect the effect of strength training in other areas because it requires abdominal muscles to contract and force other muscles (including sucking) when performing strength exercises. Abstinence in abdominal muscle contractility will inevitably affect the quality of strength training and the effect of fat loss. If exercises of other body groups are performed first, so that the glycogen in the muscle falls to the lowest level and then abdominal exercise or aerobic training is performed, both Does not affect the exercise of other muscle groups, so that the muscles get a better stimulation to prevent muscle loss, but also to achieve the purpose of burning fat. Training intensity: Increase anaerobic training intensity to steadily increase muscle strength, make muscle strong and elastic, and then optimize body shape. Experts suggest that high-strength, heavy-weight exercises must be used to digest more calories. If you use a small number of high-frequency exercises even if the interval is very short, the total amount consumed is not as much as the use of heavy weight and high-intensity training. The ideal training intensity is 75-80% of my maximum load (no less than 6 trials). The purpose is to deplete the glycocalyx in the muscle without fatigue or damage to the muscle tissue. So that each group exercises a strong stimulation to the muscles in each exercise to prevent the atrophy, so as to achieve the goal of reducing fat and reducing weight. If the intensity is small, the calorie consumption is small, and if the muscle stimulation is weak, the purpose of reducing calories by reducing calories is not achieved, and the muscle mass will become smaller again. Training frequency: Training is guaranteed 4-5 times a week, and two days or a day of rest. Each day 60-90 minutes, should not exceed 90 minutes, otherwise it is not conducive to physical recovery, can cause fatigue, is not conducive to muscle Grow. Aerobic training: The best way is to combine high intensity and low intensity. For example, after the end of the anaerobic force, perform a combination of rapid and slow running for 20-30 minutes, or use an increase or decrease in resistance and a variable-speed exercise bike. In addition, aerobic training can be performed on a weekly basis for 45 minutes each and never more than 1 hour. Otherwise, the muscles will be lost. Abdominal muscle training can be performed after aerobic training. Dietary advice: To achieve the goal of gaining fat and reducing fat, it must rely on reasonable nutrition guarantees. The purpose of fat loss is to reduce excess fat under the skin instead of losing weight. If you want to subtract excess fat to achieve the purpose of reducing fat and not reducing fat, the diet should not only properly control the intake of fat, increase protein intake, but also have enough carbohydrates, but only enough carbohydrates to provide energy. In order to maintain the training intensity at a higher level. Therefore, the proportion of carbohydrates, protein and fat in the diet should be 40%: 45%: 15%. Many bodybuilding enthusiasts deliberately control carbohydrate intake during the fat loss process because of lack of nutritional knowledge. The result is not only less fat but also less muscle. Even if an extra amount of protein is injected to fill in the deficiencies of carbohydrates (carbohydrates), it will not help, because too low carbohydrates will cause metabolic disorders, affect fat oxidation and protein utilization, resulting in muscle weakness, and poor training conditions. Enough carbohydrates can reduce unnecessary consumption (wasting) of protein in the body, prevent the muscle mass from shrinking, and promote fat metabolism. Carbohydrates are usually injected in an amount of 3-5 grams per kilogram of body weight per day, and those who lose fat by weight are 2-3 grams per kilogram of body weight, not less than 2 grams. Fat intake: Fatty acids are the main component of fats involved in energy supply and are also the main direct fuel in the body. Fat also helps absorption of fat-soluble vitamins A, D, E, and K. Especially unsaturated fatty acids, which are essential for healthy fats, are rich in unsaturated fatty acids such as peanuts, sunflower seeds, walnuts, almonds, etc., and vegetable oils such as safflower oil, rapeseed oil, olive oil, and peanut oil. It is necessary to ensure 15% fat intake in the total calorie intake. Tip: Supplementing Whey Protein and Glutamine It is necessary to supplement whey protein in the fat-reducing process because it can promote the body's recovery, accelerate muscle growth, maintain the balance of physiological muscle energy and normal metabolism. In addition, it can also prevent slow metabolism and reduced immunity caused by lower body fat. Whey protein can be taken before and after training. Taking energy materials before training can help improve exercise capacity, especially endurance level. Taking it after training can speed up body recovery and promote muscle growth. Dosage: Each serving 30 grams before and after normal training, can also be based on individual needs and exercise intensity. Glutamine can be taken in the morning on an empty stomach and after training. When fasting blood sugar is low, taking glutamine can prevent muscle protein breakdown and muscle atrophy. After taking training, it can promote the secretion of growth hormone in the body, participate in the repair and synthesis of damaged tissue, promote the absorption of other nutrients, accelerate muscle growth, and improve immunity. Dosage: Take 5 grams each morning on an empty stomach and after training.
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In order to achieve fat reduction without reducing the weight in the fat reduction process, it must be comprehensive and targeted in training.
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How to lose fat without losing muscle