Avoid dieting and lose weight
Dieting to lose weight is the most muscle-reducing way to lose weight. Including eating less or not eating. No staple food, only fruits and vegetables, no dinner and breakfast. This can easily lead to nutritional imbalance, such as insufficient intake of protein, resulting in muscle loss and decreased basal metabolism.
How to prevent muscle loss while reducing fat
1. Ensure that the daily calorie intake is not lower than the basal metabolic calorie.
2. Eat staple foods in moderation and choose staple foods with low glycemic index. 2 to 4 grams per kilogram of body weight every day.
3. Add enough protein. Weight per kilogram per day is not less than 1 gram. Eat more low-fat and high-protein foods.
4. Insist on aerobic exercise for not less than half an hour every day, increase calorie consumption and speed up fat loss. Do strength training two or three times a week. Not less than 20 minutes each time, increase muscle content and maintain basal metabolic rate.
In fact, this is a problem of maintaining muscles and increasing muscles during fat reduction. Maintaining muscles during fat reduction is the basic requirement for healthy fat reduction. It is best to lose fat and gain muscle at the same time, but it is more difficult. Moreover, fat loss and muscle gain are interactive, and it is difficult to maximize them at the same time.
How can we reduce fat as much as possible while maintaining muscles or even growing muscles?
I'm talking about diet and exercise.
The diet is mainly at four o'clock-
1, high protein
A high-protein diet helps to maintain muscle mass during fat loss. Protein's intake should reach 2-3g per kg of body weight per day, or protein's intake of calories accounts for 25%-30% of the total calories.
Pay attention to two points: on the one hand, don't ignore plant protein; On the other hand, while paying attention to high protein intake, we should control fat intake and try to eat foods with high protein and low fat.
It's better to have a variety of foods, not just one or two.
2, the right amount of fat
Eat high-quality fats, such as nuts and salmon, and then foods rich in Omega-3 fatty acids.
3. Adequate carbohydrates
Because carbohydrates are the basis of ensuring sports training. The intake of low-carbon water will inevitably lead to the increase of protein consumption, otherwise there will be no source of blood sugar. Some people say that low-carbon water combined with high-protein intake will not lose muscle. In fact, it's not that the muscles are not lost, but that the lost muscles are barely maintained and supplemented by the extremely high intake of protein.
Insufficient carbohydrate intake will cause a significant decrease in glycogen storage in the human body. Glycogen storage is obviously reduced, and it is difficult to maintain the intensity of exercise, especially strength training, during weight loss. Without high-intensity strength training, it is difficult to gain muscle and lose fat. Another problem is that glycogen consumption is more likely to occur during exercise. In this case, the proportion of muscle protein energy supply will increase significantly. In other words, it is easier to consume muscles during exercise.
4. The heat gap should not be too big.
It is generally recommended that the calorie gap between fat reduction and muscle preservation should not exceed 500 calories/day. When reducing fat and increasing muscle, the calorie gap should not exceed 300 calories/day. The smaller the calorie gap, the more beneficial it is to reduce fat, preserve muscle and increase muscle.
The movement mainly focuses on these two aspects-
1, the intensity and time of aerobic exercise should be well grasped. High intensity means low time and low intensity means high time. I am most afraid of strenuous exercise with moderate intensity and high time.
Because the intensity of exercise increases, the proportion of muscle protein consumption will also increase. At low intensity aerobic, the proportion of protein oxidation in muscle is relatively small.
Muscle consumption caused by exercise will generally be made up when there is enough nutrition and calories after exercise. However, during the period of fat reduction, nutrition and calories are likely to be insufficient, which should be noted.
2, it is best to have strength training. Strength training itself can also reduce fat, and more importantly, strength training is very important for protecting muscles. So there must be strength training.
During the period of fat reduction, muscle preservation and muscle gain, strength training is also recommended to be carried out according to the usual training method of maximizing muscle gain, and high load, that is, heavy weight, is recommended. Reducing load is not only bad for muscle gain, but also bad for muscle strength.
On the premise of ensuring reasonable nutrition, aerobic exercise for 30-60 minutes 5-6 times a week can effectively reduce fat, especially visceral fat. At the same time, the staple foods such as white rice and flour are replaced by whole grain coarse cereals rice to ensure the supply of vegetables and food rich in protein.
Do more anaerobic, less aerobic, control diet, less oil, less salt, less carbohydrates, more protein, and have a good rest.
Glad to answer your question!
If you want to lose weight and gain muscle, I personally suggest combining diet with training.
First of all, diet, diet, remember not to be hungry, eat normally, eat less and eat more meals (5~6 meals a day, pay attention to eating seven full meals, add an egg when you are hungry in the middle two meals, or drink milk or apples). Dietary collocation can be based on high protein and food, and the intake of fat and high fat content food can be controlled.
In sports, resistance training and interval training can be the main training, and training can be 60~80 minutes every day. Resistance training can train 1 ~ 2 muscles in each group, and there are 3 ~ 4 groups without muscles, 8 ~ 12 times in each group. Rest between groups for 30 ~ 60 seconds. Interval training can refer to my little video.
In fact, this exercise can increase exercise consumption and the principle of losing weight: the calorie intake is lower than the calorie consumption. Generally speaking, it is a scientific diet. Don't eat more calories than you consume in daily exercise!
There are several reasons for muscle loss. 1) I did too much aerobic exercise and didn't supplement protein in time!
2) Insufficient intake of carbohydrates and protein after exercise leads to insufficient nutrition for muscle repair!
3) This is the lack of sleep quality, which leads to abnormal growth hormone secretion!
Then the best way to lose weight is to reduce muscle loss!
First, the law of work and rest ensures the normal secretion of hormones.
Second, diet.
Carbohydrate (staple food/sugar): corn, purple potato, coarse grains, etc.
Fat: mixed olive oil, coconut oil, etc.
Protein: Meat, eggs, beans, dairy products, seafood, etc.
Carbohydrate: Fat: protein: 3:3:4, eat more and eat less.
Third, fitness exercise.
Exercise 3-4 times a week, the process: warm-up+anaerobic exercise+aerobic exercise+stretching.
You can go to the gym to find a professional coach!
Dieting plus exercise is the most reliable way to lose weight! Both are indispensable, and it is difficult to stick to it only by dieting and slimming. Targeted exercise has twice the result with half the effort, especially helping to break through the bottleneck period of dieting and losing weight! Only exercise can reduce fat and gain muscle more effectively and healthily! ! !
Fitness swimming