Reduce carbohydrate intake at night. Muscles need sugar in carbohydrates to provide energy. However, the intake of carbohydrates at night, especially after 8 pm, will increase the chance for the body to store fat. Because:

1, the body consumes only a small amount of calories at rest, and the metabolic level of the body decreases when sleeping.

2. After ingesting carbohydrates at night, the body will release more insulin, and a high level of insulin will increase fat reserves.

Second, arrange aerobic training properly every week.

Aerobic training helps to lose weight, but too much exercise affects muscle growth and Chen chen metabolism. Suggestion:

1, do aerobic training three times a week. Aerobic training is best arranged before breakfast, because if you don't eat, your body will have to use fat reserves instead of carbohydrates for energy supply.

2. Strength training should be controlled within 30 minutes.

Third, eat more cellulose in your diet.

Proper intake of cellulose not only helps to reduce fat. Cellulose can:

1, which hinders the digestion and absorption of carbohydrates.

2. Slowing down the speed of sugar molecules entering the blood is conducive to reducing the release of insulin.

3. High insulin is a signal that cells store fat, and reducing the release of insulin is conducive to preventing obesity.

Fourth, eat fish to gain muscle.

Eating fish can not only increase muscle, but also reduce body fat content, because fish contains high beneficial fat.

Cold water fish (such as salmon) can provide omega-3 fatty acids, which can make muscles more sensitive to insulin. In addition, this fish can promote glycogen storage and amino acids into muscles, and also help maintain glutamine storage. Eating salmon three times a week will get enough omega -3 fatty acids.

Five, practice strength training twice a day.

1. Strength training can make the body produce hormones that promote muscle growth and reduce fat as long as it is not excessive. You can make full use of this by practicing twice a day.

2. High-frequency stimulation twice a day can promote glycogen consumption, thus preventing the body from converting excess heat into fat and storing it.

Six, cycle arrangement of high calorie and low calorie intake.

Reducing calorie intake is beneficial to reducing body fat, but it will also reduce muscle mass. In order to prevent this disadvantage, we can adopt a high-calorie diet on the fourth day after three consecutive days of low-calorie diet. In these three days, you can supplement some nutrients (such as branched-chain amino acids, ephedra, etc.) to prevent muscle damage.

Here is a simple formula: low-calorie days take 50% of the usual calories, and high-calorie days take 30% of the usual calories. For example, from 300 grams to 150 grams, and increased to 390 grams after three days.

Seven, reasonable allocation of carbohydrate intake.

If you don't reduce your carbohydrate intake, you can also reduce your body fat: if you add up all the carbohydrates you eat in a day, let's say it's 300 grams, then you will consume 30%(90 grams) after breakfast and training, and the remaining 120 grams will be distributed equally to the other four meals. This is because the body has the least chance to store calories as fat in the morning and after training. At this time, blood sugar and liver sugar levels are very low, and most of the calories are used for "recovery" work.

Eight, low-fat diet

The three main causes of body fat increase are: excessive calorie intake, excessive dietary fat and excessive carbohydrate intake.

If the above seven measures fail to achieve the expected results, then we can only rely on this last measure, which is to directly reduce the amount of fat in the diet. The only way is to choose lipoprotein-free, such as egg white, fish and high protein powder. After 6-7 days, add a little more fat to your diet. The simple way is to use red lean meat and chicken instead of red lean meat and lipoprotein-free food. Doing so can increase the amount of fat in food and provide essential fatty acids, one of the essential substances for muscle growth.