Everyone wants to lose weight in summer and have a slim figure. We all want to lose weight and fat, and have a body with eight abdominal muscles. Here are some ways to reduce fat and gain muscle.
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Insist on high-intensity training: Most new exercisers will try their best to exercise at the beginning and do high-intensity training every day. If you find that your figure has not changed after a long time, it is easy to get discouraged. After the heat of exercise dissipates, the exercise will not be completed as required every day, resulting in less and less influence on muscle growth. You know, muscle growth needs to destroy muscle tissue and then synthesize new muscles. Destruction is not to let you hurt yourself, but to destroy muscles through weight-bearing training.
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Do less aerobic training: Many people choose to run as long as they exercise, and try to do less aerobic training in the process of gaining muscle, because excessive aerobic training will only reduce our muscle mass. In order to strengthen muscles, aerobic training 1-2 times a week is enough. The purpose of doing this is to improve heart and lung function, so it is not difficult to do weight training.
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Protein: Especially for bodybuilders who gain muscle, protein is essential, and protein is the main component of muscle. Without protein's intake, it is difficult for muscles to grow. The reason why many people don't exercise much is that they eat less protein. Without protein, muscles will never develop. Generally, the daily intake of protein for muscle gain is 2 g/kg body weight, for example, 70kg body weight, so you need 140g protein.
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We eat oil, lard, fish oil, cream, plants, soybeans, walnuts and nuts with high fat content, so we should eat less of these foods. Replace high-fat foods with low-fat foods such as millet, potatoes and carrots. You should control them well, otherwise the fat intake will be very easy and the exercise you do will be in vain.
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Don't be sedentary. Sedentary is a very easy cause of abdominal fat accumulation, because heat is most easily converted into abdominal fat accumulation, so we should not just sit and play with our mobile phones or lie there. Drink more water and nourish your stomach, which will improve your metabolism and reduce the occurrence of diseases, such as kidney calculi.