Losing muscle will also make it more difficult to lose fat. The body with more muscles will have higher basal metabolism. Every 65,438+00 pounds of muscle will burn 50 calories every day. When you lose 10 Jin of muscle, burn 50 calories a day and 350 calories a week, which will easily lead to obesity. If you eat more, you will get fat.
In the process of reducing fat, how to reduce fat without reducing muscle?
Too extreme diet and extremely low calorie intake, this form of fat reduction is completely wrong and inefficient. This will not only make you slim down, but also bring a lot of muscle loss, leading to a decrease in basal metabolic rate, making it more and more difficult for you to lose weight, leading to fat loss failure.
you need
1, the process of reducing fat should be slow and follow a step-by-step process.
Don't expect to lose excess fat in a day, two days, a month or two. If you think so, it's easy to do a lot of training or eat less at first. Once you do this, it will be easy to lose weight quickly, but what you actually consume is your muscles.
2. Don't do excessive aerobic exercise.
Aerobic is a good way to consume energy, but long-term high-intensity strength training will directly affect the hormone level of the body. A single aerobic time will consume glycogen in the body, so it will consume muscle to some extent. It is generally recommended that the time of an aerobic exercise should be controlled at about 40-60 minutes.
3. Strength training three times a week
Strength training can make the body produce hormone enzymes that can promote muscle growth and fat loss. Strength training three times a week can make full use of this, by increasing muscle, improving basal metabolism and promoting glycogen consumption, thus preventing the body from converting excess calories into fat for storage.
Strength training during fat reduction can also ensure your exercise diversity, avoid "growth line and skin relaxation" caused by fat reduction, and improve the efficiency of fat reduction. After all, strength training is also consumption.
4, don't extreme diet and extreme training.
The diet of reducing fat is 80~90% of the daily requirement, and the exercise time should not exceed 2 hours every day, otherwise it will only increase the risk of injury.
Eat high quality, high protein food. Such as fish, shrimp, protein powder, beef, chicken breast, etc.
The importance of protein is not limited to muscle building. Protein is very important if you are controlling your diet. Protein will slow down digestion and release hormones that suppress appetite, which will help to fight hunger and reduce the desire for food. These high-quality, high-protein foods can maximize muscle supply and reduce muscle loss.