Today, I will arrange a set of training actions on how to maintain body fat rate during muscle gain. A certain percentage of body fat is very important to gain muscle. If you can't control the body fat rate, it's difficult for you to build a perfect muscle mass in perfect muscle-building movements and high-intensity movements. If you want to gain muscle, you must first control the body fat rate, which is the first step to gain muscle. Many bodybuilders often say that their training is ineffective.

After practicing for several months, your muscles haven't grown at all. Actually, I want to ask, has your body fat rate decreased? Even the body fat rate has not dropped. How to gain muscle? Building muscle is more than just throwing iron. Muscle building is a systematic process. In this process, you need to control your mouth, maintain good nutrition, reduce body fat rate, and then stimulate your muscles with constant weight. Any step that goes wrong will affect the whole process.

Many bodybuilders feel that they train a lot every day and eat whatever they want. So I can tell you that no matter how much you practice, training is useless if you can't control the intake of fat and calories. Some bodybuilders are even more interesting. They never do aerobic training during muscle building, thinking that pressing iron every day is enough. Today I want to tell this kind of bodybuilders.

It is not enough to press the iron, which is why you can't see the muscle growth. The object of weight training stimulation is the muscle group wrapped in fat. If your body fat rate is too high, it will not only reduce the stimulation of training to muscles.

And even if your training can stimulate muscles, muscles are growing, but they won't show it. Why? Because it is wrapped in your thick fat, you can't show it if you want to stimulate your muscles deeply in every training.

If you want the muscles to bloom perfectly, you should reduce the body fat rate, reduce the body fat rate and get rid of the thick fat. That's all that matters. If you can't get rid of fat, your muscles will never blossom. Now you see why your training didn't work. That's why you haven't seen muscle growth after practicing for a long time. Of course, your muscle is growing, but it can't blossom.

Just organize a set of training for you that will make your muscles blossom. This HIIT high-intensity interval training can perfectly help you reduce fat and body fat rate.

Combined with aerobic training, add fat-reducing training to the training cycle when you gain muscle, so that you can keep a good body fat rate while gaining muscle, which can make your training get twice the result with half the effort.

The following ***6 HIIT training movements, combined with aerobic training, are better.

Action 1, self-weight jump squat+kick to form a super group. During training, do 3 groups, each for 30 seconds, and then rest 10 seconds. So pay attention to the speed of the following movements when training. If the speed is too slow, the effect will be lost

Action 2: Climb the mountain with self-respect. Do 3 groups during training, each for 30 seconds, and then rest 10 seconds.

Action 3, self-weight squat bobby jump, do 3 groups during training, each group does 30 seconds, and then rest 10 seconds.

Action 4: Lift your legs with your own weight. During training, do 3 groups for 30 seconds, and then rest 10 seconds.

Exercise 5, self-weight bicycle belly roll, do 3 groups during training, each group does 30 seconds, and then rest 10 seconds.

Action 6, self-weight squat jump+step after squat, do 3 groups during training, each group does 30 seconds, and then rest 10 seconds. These two movements should be done in one go during training, and don't stop.