I have to say that many people can't tell the difference between muscle and fat, not only visually, but also functionally. So many people will say, "Why do you look so strong, but in fact you have no strength and no muscles?" "So-and-so has turned all his fat into muscles after going to exercise, which is amazing."

The problem is that muscle and fat don't transform into each other. Fat is just energy, and muscle is just the strength of your body. The source of body fat is usually synthesized in the diet or directly supplemented from the fat in the diet. Protein is the foundation of muscle, and amino acids are the foundation of protein. They are completely different substances and will not transform into each other.

But why do many people have the illusion that "fat becomes muscle" after exercise? This is because you already have muscles (nonsense, you will die without muscles), just hiding under thick fat. When you lose weight successfully, the muscles under the fat are exposed, which will inevitably make you have the illusion that fat becomes muscle.

Under the same mass, the volume ratio of muscle to fat is about 1: 1.4. However, the energy consumed by the human body to maintain muscles every day is much higher than that of fat. Therefore, the more people have muscles, the greater the basal metabolic rate and the less likely they are to gain weight. The basal metabolic rate is the energy you need to consume every day. ) You don't think so. Since muscular people are not easy to get fat, why do many muscular men in the gym still have a thick layer of fat? -the following is going to say this question.

Second, increase muscle and reduce fat.

The difference between gaining muscle and losing fat seems to be a very simple question. There are still many misunderstandings.

Many people think that muscle training is nothing more than practicing equipment, increasing strength and increasing muscle dimension. Reducing fat means running on a treadmill and riding a bike with a coach. Indeed, this can't be said to be wrong. But it completely misses the essence.

The essential difference between gaining muscle and losing fat lies in diet.

In fact, high-intensity anaerobic exercise combined with low-carbon water diet can also achieve good fat-reducing effect. The most effective way to reduce fat is not long-term aerobic exercise, but high-intensity Hiit (but it is too strong for ordinary people to complete a set of Hiit).

The essence of reducing fat is that you consume more calories than you consume every day. Therefore, in addition to exercise consuming calories, controlling the calories of diet is also a necessary means to reduce fat.

The essence of building muscles is to keep your "positive nitrogen balance". The so-called positive nitrogen balance means that your body's intake of nitrogen exceeds your consumption, indicating that your body's protein synthesis is greater than its decomposition. Because when you exercise, your muscles will be damaged by your training, and protein supplemented at home is used to supplement the damaged muscles. In the process of filling, the original muscle fibers will gradually become larger. Only by maintaining a "positive nitrogen balance" will your muscles grow. However, in order to maintain the "positive nitrogen balance", it is necessary to ingest enough amino acids and protein, and absorb enough light. In order to absorb these amino acids and protein, the human body must have enough carbohydrate support. Therefore, the diet of increasing muscle must be high carbon, high water and high protein.

Therefore, the essential difference between gaining muscle and losing fat lies in diet. Losing fat is often accompanied by reducing your muscles. When you gain muscle, you will often increase your body fat content. If you want to gain muscle and lose fat at the same time, of course, but the progress is slow and it is easy to encounter bottlenecks.

So back to the above question, do you remember: Why do many muscular men in the gym still have a thick layer of fat?

-because they are in the period of muscle gain.