Let members manage their daily food intake according to the diet plan.
Strength training can adopt a weekly double-cycle training mode, and aerobic training can be added after strength training every day.
This is the general idea.
How to make a fitness plan? My man's plans to gain muscle and lose weight at the same time are 180CM and170 kg ~ ~ which will only happen under the following circumstances.
1, novice. The novice has just entered the gym, and his muscles are few and his body is not suitable. So after practicing for several months, my muscles became more and my fat became thinner.
2. Using some legal supplements will slightly increase muscle and reduce fat. But it will not gain muscle and lose fat for a long time, and it can only be maintained in a certain state. In order to keep this state, you must continue to take supplements. To put it bluntly, money is used to maintain it, but it can only be maintained to a certain level and will never change again.
3. People with exercise experience resume exercise. This is equivalent to being a novice again. It won't last long.
4. Use stimulants.
Needless to say, this
So you can either gain muscle and fat or lose muscle and fat.
Increasing muscle and reducing fat is basically a deceptive concept.
How to gain muscle is reliable? At the same time, it is basically hopeless to gain muscle and lose fat.
But you said a month later, or a shorter week.
There is still hope to gain muscle and lose fat. . . . .
It takes a lot of calories to gain muscle, so the effect will be good.
Half an hour after strength training, take carbohydrate+protein.
Calculate the intake every day.
Why is it difficult to gain muscle and lose fat at the same time? Don't be impatient. Take your time. This is orderly. Lose fat first, then gain muscle. In the process of reducing fat, you can do some aerobic exercise first, about 2 to 3 months, and then start doing anaerobic exercise to gain muscle.
How to reduce lower limb fat while increasing upper limb muscles? Upper limbs can be grouped by gym equipment, and muscles can be increased by anaerobic exercise. If there are no conditions, you can also do push-ups at home, and you can do simple movements with dumbbells. Lower limb fat reduction is mainly achieved through aerobic exercise, such as brisk walking, jogging, cycling and swimming. , and the duration of each time should be guaranteed to be not less than 40 minutes, in order to achieve better results.
Can you gain muscle and lose fat at the same time? You need to lose fat while gaining muscle.
Reduce fat: aerobic exercise+reduce calorie intake (calorie intake must be less than consumption)
Muscle building: anaerobic exercise+plenty of high-quality protein intake (calorie intake must be greater than consumption)+adequate rest.
Conflict point:
1, obviously, just eat, reduce fat and eat less. Everyone knows this, so I won't explain why. If you want to gain muscle, you should eat more, and the rest of the nutrients that must be consumed by physiological activities can be used for muscle tissue growth. If the intake is insufficient, give priority to normal metabolism and daily physiological activities. Because of long-term evolution, your body is not stupid at all Simply put, you have to live before you can think about other things. Therefore, practice is not for nothing.
2. During aerobic exercise, not only fat but also muscle tissue will be decomposed. Therefore, the process of muscle building should be limited to aerobic exercise.
3. Without adequate rest, muscles will not grow. Adequate rest equals low calorie consumption, which is just the opposite of reducing fat.
To sum up, fat reduction and muscle gain cannot be carried out at the same time, but the process of fat reduction will lose muscle, so the correct order is to lose fat first and then gain muscle.
How can we gain muscle and lose fat at the same time? I need a complete training plan! Personal experience: the weight has dropped from 180 to 140, and the abdominal muscles of the pectoral muscles and the second and third humerus are all good.
Running and strength training are held every other day.
Running, jogging for 50 minutes, sweating slightly, too slow and too fast is not good, you can talk normally if you keep the speed.
Strength: 4*20 standard push-ups, 4*20 standard sit-ups, 4*40 supine bicycles, 4*20 dumbbell birds. The interval between groups should not exceed 1 min as far as possible.
Pay more attention to your diet. Chinese food for breakfast can be arranged at will, and it is not eaten before 6 o'clock for dinner.
Digestive biscuits before strength training, egg white after training, Amway plant protein powder can be used, and other activities to increase creatine are best not (harmful).
Xiao Bai, can you reduce fat and increase muscle at the same time? There are contradictions between them, and the effect is not good at the same time. Generally, gain muscle first and then lose fat. Some people gain muscle or lose fat alternately, so they need the guidance and monitoring of the coach and adjust the training content regularly.
Can you gain muscle and lose fat at the same time? Muscle gain means that you consume more calories than you consume every day, resulting in excess calories. And reducing fat means that the daily intake of calories is less than the consumption of calories, in order to have a calorie gap. In terms of diet, the key point is that muscle gain and fat loss are completely in conflict. If you want to achieve the goal of effectively changing your body shape, it is recommended to make it clear whether you want to increase or decrease next. Set the period to achieve the goal. The last point is "persistence".
Can you lose fat and gain muscle while eating salmon? You can eat salmon during fat loss and muscle gain.
1. Salmon is rich in unsaturated fatty acids, which can effectively reduce blood lipid and cholesterol and prevent cardiovascular diseases. Two meals a week can reduce the probability of death from a heart attack by one third. Salmon also contains a substance called astaxanthin, which is a powerful antioxidant. [2] The omega-3 fatty acids contained in it are essential substances for the brain, retina and nervous system, and have the functions of enhancing brain function, preventing Alzheimer's disease and preventing vision decline;
2. Salmon can effectively prevent the occurrence and development of chronic diseases such as diabetes, has high nutritional value and enjoys the reputation of "treasures in water";
Salmon is one of the world-famous freshwater fish, with compact and delicious meat, rich in high-quality protein, Omega-3 unsaturated fatty acids and various vitamins and minerals.