Now I play basketball one day and go to the gym to practice my muscles one day. However, due to physical overspending, it affected my muscle practice. What shall we do? See the supplementary explanation. My husband is the same (basketball and equipment practice), but not as often as you, and there is no physical overspending. I suggest that you can exercise intermittently, or reduce the intensity and amount of exercise, which can compress the time. The point is, do you need to lose weight? Or exercise your muscles? What do you mean by worry, which part of the leg muscle or the upper body?

Give you some professional and personal ways to keep your muscles:

1. Increase protein intake.

Low-carbohydrate diet requires limiting carbohydrate intake according to weight ratio: bodybuilders who weigh more than 190 pounds should limit carbohydrate 56-75 grams per day, and athletes who weigh less than 190 pounds should limit carbohydrate 40-55 grams per day. When the daily carbohydrate intake is below 75g, the body will use more protein as energy. Therefore, during the period of low carbohydrate intake, the intake of protein should be increased to 2 grams per pound of body weight per day.

2. Intake whey protein before and after training.

Whey protein contains a lot of branched-chain amino acids, which can replace carbohydrates to provide energy for training. Taking 40-60 grams of whey protein before training can prevent the body from consuming muscle tissue to gain energy. After training, another 40-60 grams of whey protein can be ingested immediately to rebuild muscle tissue. In addition, arrange 50% of the daily carbohydrate quota after training.

3. Eat red meat every day

Red meat can provide the body with fat as energy, which can save protein from the bad luck of energy supply. Red meat is also rich in alanine, which can be used for energy supply without increasing insulin level. Take at least 50g of protein from red lean meat every day and divide it into two meals: 25g for breakfast and 25g for another meal. This can ensure the continuous supply of alanine in the body and prevent the body from using protein as energy.

Use caffeine/ephedra supplements.

A nutritional supplement made of caffeine and ephedra can help you keep your carbohydrate intake low during intensive training. Taking 2-4 tablets (each tablet 150 mg) before training will help the body burn more fat and gain energy.

5. After two weeks, increase the carbohydrate intake for one day.

After maintaining a low-carbohydrate diet for two weeks, the carbohydrate intake increased to 2-3 grams per pound of body weight per day on day 15, and the protein intake decreased to 1 pound of body weight per day 1 gram. You can maintain a low-carbohydrate diet for 8-9 weeks, as long as you arrange a high-carbohydrate diet every two weeks. This is very important and can bring better results.

6. Carry out high-intensity aerobic training

A low-carbohydrate diet is effective because it lowers glycogen levels in muscles and forces the body to rely on fat for energy. High-intensity aerobic training (30 minutes each time, 3-4 times a week) can further consume glycogen levels and help eliminate more fat. In order to achieve the best results, aerobic training can be arranged before eating, because the glycogen level is low at this time.