It is said that health is the capital of the revolution, which shows the importance of health to us, so it can be said that there is nothing without health. Not only should we pay attention to health, but the country is also paying more and more attention to people's health. Do you want to lose fat first to share the muscle gain?

Do you want to lose fat first to gain muscle? 1 judge whether you gain muscle or lose fat first.

The first kind of fitness is aimed at beginners.

The second kind of "thin fat man" is not very heavy, but it has low muscle content and high fat content. The figure doesn't look fat either.

No matter what fitness exercise beginners do, whether it is aerobic or strength exercise, fat loss and muscle gain will happen at the same time.

In other words, you can grow some muscles while losing some fat. When you pass the novice period, you should carefully choose a fitness goal and work hard for it.

For thin people and fat people who have a certain fitness foundation, it is a very difficult choice to gain muscle and lose fat.

Generally, thin and fat people have excess fat, and there are some stubborn fat in their arms, abdomen and thighs. But on the one hand, the muscle content is small. At this time, it is really difficult to choose between gaining muscle and losing fat. There are two opposite ways of exercise, in order to further distinguish whether to do which kind of exercise.

Both net gain muscle and dirty gain muscle need to generate extra heat. You will gain muscle, but at the same time you will also gain fat. The main purpose of net muscle gain is to gain muscle, but if you want to gain less fat at the same time. Pay attention to your diet and usually eat some meat rich in protein, such as chicken breast; Complex carbohydrates, such as brown rice and yam.

When you gain muscle, the remaining calories will not be too high, which can not only ensure muscle gain, but also increase fat as little as possible. When you gain muscle, you don't care how much fat you gain in the process. Choosing dirty muscle, the main task is to grow muscle, and then choose to deal with fat after gaining muscle.

Visceral muscle building is particularly effective for exercising muscles, and it is one of the most effective ways to build muscles quickly. You can eat unscrupulously when you gain muscle, so you may be fatter than before exercise.

If too much fat will make you feel uncomfortable, then you are not suitable for this choice. Only those who are hard to see the effect of muscle gain are recommended to do dirty muscle gain. Generally speaking, people with high fat content are more likely to store fat when gaining muscle than thin people.

For boys, if the body fat content is lower than 15%, it is suggested to choose net muscle first. If the muscle gain effect is not obvious, people can choose to gain muscle. On the contrary, if your body fat exceeds 15%, then you should choose to lose fat first. When the female students' fat content is lower than 25%, the effect is not obvious if they choose to increase their muscles. If the fat content exceeds 25%, you should choose to lose fat first. It is suggested that those who lose fat first choose a 6-week cycle, do fat-reducing exercise for 6 weeks first, and then gain muscle.

Do you want to lose fat first and then gain muscle? The first method-increase muscle.

It starts from the weight gain stage, which is what we often call muscle gain. When we say gain weight, we definitely don't mean to gain 20 pounds a month by "dirty gain muscle", but to slowly and controllably consume calories, grow muscles at a relatively stable speed, and not add too much unnecessary fat. The result of weight gain is related to your training experience and the size of the remaining calories. Generally speaking, 50%-80% of your weight gain comes from muscles.

So the idea here is that you practice your muscles for a period of time, and then spend a period of time to lose excess fat and show your muscles. This scheme has the following advantages and disadvantages:

Advantages: wearing clothes looks bigger and better, and it can quickly become stronger, more energetic and more interesting to train. The disadvantage is that you will have more fat than you do now, which will hinder your already developed muscles and will not look particularly good when you take off your clothes.

Disadvantages: After gaining weight, you must lose fat again. Once your body fat rate exceeds 20%, your health may also be affected, and cardiovascular diseases may occur.

According to these advantages and disadvantages, this method is usually suitable for these kinds of people: thin people without muscles, people who want to gain muscle strength first, and people with relatively low body fat rate, about 10%- 15%. For example, one of my students gained 20 pounds in four months by the above method, and then lost excess fat in four months, showing off his big muscles. Obviously, he looks thinner and stronger.

What you need to remember is that if your body fat rate is about 15%, this method still applies to you. I suggest that your body fat rate should not exceed 20%. If it exceeds 20%, it is likely to have health problems. Therefore, even if you are not very thin, it can be a good choice to gain weight first, as long as you understand the advantages and disadvantages of this method.

The second method-reducing fat

The main goal is to create an energy gap and try to maintain your muscle mass while reducing body fat. Novices, people who lack training, or people with high body fat rate can even grow some muscles at this stage, which is amazing.

So this process requires you to lose weight and become thinner first, and then decide whether to continue fitness or start gaining weight. Let's look at the pros and cons of losing weight:

Advantages: The first advantage is that you will look better after taking off your clothes and lose fat faster. Seeing muscle lines will make you more confident, more motivated and enjoy the process; The second advantage is that if you start with a high body fat rate, reducing fat will make you gain muscle better in the later stage; Third, you have high body fat and little experience. When you lose fat, you can actually grow some muscles at the same time. Fourth, after you lose weight, you can know more clearly what you want, whether to maintain the status quo or practice more.

Disadvantages: On the other hand, the disadvantage of this method is that your strength will not grow well and the training may be boring. If you are thin, you will find that you don't actually have the muscle mass you expect after losing fat.

According to these advantages and disadvantages, this method is more suitable for those whose body fat rate is higher than 15%, or those who want to lose weight first, rather than get strong. You can see if these conditions are met first.

The third method-body reorganization, is to gain muscle and lose fat at the same time.

This method is to keep the weight basically the same, which sounds very, very powerful. How? It is enough to keep a small heat difference. Obviously, this is a win-win situation that everyone wants, but as long as you have certain training experience, it is difficult to complete, and the effect of this thing varies from person to person. It works for some people and it doesn't work for some people. Moreover, it is difficult to evaluate the results of body reorganization, because the weight is basically the same, and the progress visible to the naked eye will be slow, and it is difficult to judge how long the muscle gain and fat loss will last.

It is also worth noting that in many cases, normal weight loss and fat loss can simultaneously achieve the effect of muscle gain and fat loss. Anyway, body reorganization is suitable for beginners, people who lack exercise, people who never exercise or control their diet, and the body fat rate remains at 65,438+05%, or people who want to exercise big muscles but slowly lose fat at the same time, but if you really want to choose this way,

Now that you know three choices, you should know which one is more suitable for you, your body and your goal, but if you still feel confused and don't know what to do, then ask yourself two simple questions:

First of all, what's your goal? What excites you? Second, what is your body fat rate now?

1. If your main goal is to exercise, gain muscle strength and set a personal record, then weight gain may be more suitable for you, as long as your body fat rate is between 10%- 15%;

But if your body fat rate is close to 20% or even higher, then you'd better start by losing weight. If your main goal is to lose weight, show muscle lines and make visible progress, then reducing fat is your best choice. Obviously, no matter what your body fat rate is, you can start with reducing fat.

Finally, you can consider whether you can reorganize your body. As we mentioned before, this is suitable for beginners who lack exercise and whose main goal is to gain muscle and strength and gradually lose fat. Obviously, this may be difficult. You may need professional guidance, but it's really an option.

abstract

No matter what plan you choose, it is just the beginning of a journey, and your ultimate goal is the same, a lean figure with obvious muscle lines, more muscles and less fat. No matter which scheme you choose, you can achieve this goal, so don't make things too complicated, especially for beginners. Let's get started. Try to eat raw food, learn movements, train hard, and constantly challenge yourself, and your body will gradually change.

Do you need to lose fat first to gain muscle? Should fitness gain muscle or lose fat first?

I can tell you here: if your body fat rate is too high, I suggest you do fat-reducing training first, and then do muscle-building training. Too much fat, heavier burden on the body, and the ability to exercise plummeted. A lot of exercises can't be done.

Reduce fat, do more aerobic exercise to reduce body fat rate, improve heart and lung function, enhance physical fitness, thereby improving exercise ability and better sports performance.

Reducing fat can reduce excess fat on your body. In the process of slimming, you will also gain surprises and motivation, and you have enough confidence to stick to it. From this point of view, reducing fat first is a good choice.

However, there are always a few people who like to try different options. Some people are obese, but they want to gain muscle first and then lose fat. In fact, it is possible, but in the early stage of fitness training, you may find that your body has not changed much because your muscles are covered with fat. At this time, can you keep enough motivation to stick to it?

Then some netizens questioned, saying: Do people with too high body fat do strength training, will it affect the progress of muscle gain?

Everyone who has a fitness foundation knows that testosterone level is closely related to muscle growth rate during muscle training. People with strong testosterone are more likely to build muscle bodies and gain muscle efficiency.

When you have too much fat in your body, fat will inhibit the secretion of testosterone and promote the secretion of estrogen. However, the decrease of testosterone level will affect the growth rate of muscle, that is, obese people will gain muscle relatively slowly, so I will suggest that you lose fat first and then gain muscle training.

However, this does not mean that you need to give up strength training. In fitness training, we can combine the two, which can not only promote the consumption of fat, but also improve the muscle dimension, strengthen the basic metabolism of the body, and let you get a better figure.

Aerobic exercise can be used as the main training to reduce fat, supplemented by strength training, and strength training can be used as the main training to increase muscle, supplemented by aerobic exercise. The duration of each exercise is about 60-90 minutes, so exercise moderately and don't overtraining.

Strength training must follow the principle of gradual progress, and don't pursue heavy weight for blind comparison. Ultra-intensive training is undoubtedly hurting yourself, only pulling muscles, and eventually disabling it will not pay off.

We need to increase the load step by step, tear muscle fibers and promote muscle growth within the range of safe standard movements. This is the scientific training method.