Many fitness enthusiasts want to exercise their burly muscles again, so they want to reduce the body fat rate. Body fat rate greatly affects the aesthetic feeling of this figure, so it is a topic that many people often talk about. Both fat loss and muscle gain need action to be effective.
The first is a reasonable diet.
Dietary factors include two aspects. The first aspect is total energy. Only when the total energy intake is lower than the energy consumption will there be a good fat-reducing effect, but it can not be too small, and it can be adjusted according to its own weight and skin fold thickness.
Another aspect is the food structure, which must be the ratio of compressed fat to carbohydrate. Both can only provide energy, either burned or stored as fat in the body. If we want to reduce fat, we must not give them the possibility of storing it.
Since carbohydrates and fats have decreased, it is natural to increase the intake of protein, especially high-quality protein, to ensure that after protein is burned as energy, there will be surplus as raw materials for new muscle growth.
Of course, in the process of fat reduction, high-efficiency fat reduction is bound to be accompanied by muscle reduction, but it is worthwhile. From the appearance effect, men will show more muscles and women will show more lines.
The second is to maintain strength and excitement.
If you want to maintain or increase fat, you just need to maintain proper or excessive energy, but muscles can't. Besides adequate protein supply, you also need strength stimulation, so strength training is essential.
Strength training brings two benefits, one is the tearing of muscle fibers, and the other is the secretion of hormones, which will stimulate more muscle growth. The effect of anaerobic exercise is better than aerobic exercise.
Doing these two points well will maintain muscles and reduce fat to a greater extent, thus showing the effect of fitness. Boys practice building blocks and girls practice bars!