When it comes to weight gain and fat loss, many fitness enthusiasts think that weight gain and fat loss are mutually exclusive and can never be carried out at the same time.

It may be influenced by the offseason and preparation period of many professional players, blindly imitating, or influenced by people around them, but in fact Max tells you that for most fitness enthusiasts, muscle gain and fat loss can be carried out at the same time, and the efficiency is very good, especially for the following three types of people:

If you are one of the above three categories, it is possible to increase muscle mass and reduce body fat rate at the same time, but it is impossible to increase muscle mass and reduce fat simply by thinking about it. You need to pay attention to the following points.

To successfully achieve the goal of increasing muscle and reducing fat, the first step is to start with diet and ensure a small calorie gap. Three possible questions are as follows:

1 What is the "thermal gap"?

Simply put, the calorie gap means that the total calories you get from food in one day are lower than the total calories you consume in one day (basal metabolism+exercise consumption).

For example:

Eating every day is like pouring water into a bucket.

Total calorie intake-water

Total daily calorie consumption-barrels

The hot gap is that water can't fill the bucket, leaving a certain space. On the contrary, excess heat means that water has overflowed, so excess water (heat) can easily turn into fat and pile up.

2 Why is there a "small" thermal gap?

The calorie gap will maximize your fat loss, but it will also affect muscle synthesis. If you want to be thin, it's okay to have a big calorie gap, but if you want to lose weight and have some muscles, then a big calorie gap will affect muscle growth.

Tips: Strength training is a necessary condition for muscle training and cannot be ignored.

3 how to ensure the heat gap?

Of course, you can learn to calculate the calories of each meal, and then roughly estimate your basal metabolism and exercise consumption, and compare them to create a calorie gap, but for most people, it is too difficult and not easy to achieve.

Max provides you with a non-quantitative method (step):

First, eat less than before and eat clean.

Second, do a good job of weight record, so that the weight loss within a week is about 0.7% of the maximum weight.

For example, if you weigh 75kg, then control the weight loss within 75×0.007=0.525kg in a week. If there is a decrease, it will not be too big, indicating that you have controlled a small calorie gap. If you lose weight too fast, it means that your calorie gap is large.

Tips: It is normal to lose weight in the early stage, so be patient.

Appropriately increasing the protein content in your diet will make you better change your body composition, reduce your body fat rate and increase your muscle content.

A paper in 20 18, the effects of high-protein and low-protein intake on the body composition and maximum strength of aspiring female physical athletes who participated in an 8-week resistance training program.

An interesting experiment was conducted. Both groups of control groups ensured the 8-week calorie gap. One group increased protein intake (about 2.2g per kg body weight), while the other group did not (about 0.8g per kg body weight).

The results showed that the body fat content of the two groups decreased under the premise of ensuring the calorie gap, but the muscle content of people with low protein diet also decreased correspondingly, while the muscle content of people with high protein diet increased.

Therefore, appropriately increasing the proportion of protein intake, for example, adding two kinds of protein to your dinner instead of two pairs of rice, is a simple way to gain muscle and reduce fat. Generally speaking, the protein content of a high-protein diet is 1.5-2g protein per kilogram of body weight, but please note that it needs to be adjusted in time according to body feedback.

How do you say this? If you achieve the first two points, control the calorie gap and increase the protein content in your diet, but you are a Buddhist in the gym, you will definitely not make great progress.

Your muscles need to be stimulated to absorb nutrients and grow, so it is necessary for you to do some resistance/strength training, which is easy for novices and people who have not exercised for a while, because they can quickly break through their current level.

If you have any questions about training and how to increase the intensity of training, you can read an article by Max some time ago about "gradually overloading" and how to ensure continuous progress!

The article link is as follows:

Sad! I go to the gym five times a week, and every time it exceeds 1 hour, why can't I grow muscles?

Muscle gain and fat loss can be carried out at the same time, especially for the three types of people mentioned in this paper: novices, people who have a foundation but have long neglected fitness, and people with high body fat rate (above 25%).

1 in the diet, ensure a small calorie gap, and take 0.7% of the maximum weight loss per week as a measure or standard. Remember, in the early stage, it is normal to keep your weight unchanged.

2. Appropriately increase protein's intake level, per kilogram of body weight 1.5-2g protein, and appropriately increase or decrease protein level according to the feedback from the body, and take the initiative!

Adhere to strength training, resistance training, standardize your fitness life, follow the principle of gradual overload, let yourself make continuous progress and stimulate muscle growth!

Reminder: If your body fat rate is very low and you need to increase your muscle content urgently, this article is not for you.