[This problem is also a concern of many fitness enthusiasts. If you want to lose weight in the process of losing weight, you should be comprehensive and targeted in training.
Comprehensive refers to the way of reducing fat by combining aerobic and anaerobic training, which exercises the body in an all-round way to achieve a certain amount of exercise and intensity, thus improving the metabolic level, promoting fat burning and achieving the purpose of reducing fat without reducing muscle mass.
Targeting refers to taking different exercise methods according to the fat content in different parts of the body, so as to "prescribe the right medicine".
Training method: Combination of aerobic and anaerobic training. Aerobic training can make fatty acids in adipose tissue free for energy supply, and at the same time can cause negative balance of body heat, thus promoting the consumption of body fat, which is one of the best exercise methods to reduce fat. Specialized aerobic training can achieve the purpose of reducing fat, but the figure is not beautiful. Anaerobic training is a double-edged sword, which can not only reduce excess fat under the skin, but also increase muscle beauty. If you want to lose abdominal fat, you have to do comprehensive and targeted exercise. For example, at the beginning of the training class, it is best to exercise other parts of the body to minimize the consumption of glycogen in the body, and then do abdominal exercises or aerobic training, so that the fat-reducing effect will be more ideal. And don't start abdominal training to avoid abdominal muscle fatigue before glycogen consumption reaches the lowest level. In other words, before the body is completely tired, the abdomen is already tired. This is determined by high abdominal fat content and poor contractility of abdominal muscles. Abdominal fatigue will affect the effect of strength training in other parts, because strength training requires abdominal muscle contraction to coordinate the efforts of other muscle groups (including breathing). The decrease of contraction ability of abdominal muscles will inevitably affect the quality of strength training and the effect of reducing fat. If you practice other muscle groups first, then do abdominal exercises when glycogen in the muscles is minimized, or aerobic training does not affect the practice of other muscle groups, so that you can better stimulate muscles, prevent muscle loss and achieve the purpose of burning fat.
Training intensity: increase the intensity of anaerobic training to steadily improve muscle strength, make muscles firm and elastic, and then optimize body shape. Expert advice; If you want to digest more calories, you must use high-intensity and heavy exercise. If you train with low weight and high frequency, even if the interval time is short, the total consumption is not as much as that of high weight and high intensity training.
The ideal training intensity is 75-80% of my maximum load (no less than 6 attempts). The purpose is to exhaust glycogen in muscle without making muscle tired or destroying muscle tissue. Make every exercise in each group give strong stimulation to muscles, prevent muscle atrophy, and achieve the goal of reducing fat without losing weight. If the intensity is low, the calorie consumption is low, and the muscle stimulation is weak, the purpose of consuming calories and reducing fat will not be achieved, and the muscle mass will become smaller.
Training frequency: Make sure to train 4-5 times a week, and take a day off every two or three days, each time for 60-90 minutes, no more than 90 minutes. Otherwise, it is not conducive to the recovery of the body, causing excessive fatigue and muscle growth.
Aerobic training mode: The best way is to combine high intensity with low intensity. For example, after the anaerobic strength is over, run for 20-30 minutes at a variable speed combined with fast jogging, or practice riding an exercise bike by increasing or decreasing resistance and changing speed. In addition, you can also do 45 minutes of aerobic training alone every week, and don't exceed 1 hour, otherwise you will lose muscle. After aerobic training, you can do abdominal muscle training.
Dietary suggestion: In order to gain muscle and reduce fat, we must ensure reasonable nutrition. The purpose of reducing fat is to reduce excess fat under the skin, not to lose weight. In order to reduce excess fat and achieve the goal of reducing fat without reducing lumps, it is necessary to properly control the intake of fat in the diet, increase the intake of protein, and have enough carbohydrates. Only enough carbohydrates provide energy can the training intensity be maintained at a high level. Therefore, the ratio of carbohydrate, protein and fat in the diet should be 40%: 45%: 15%. Many bodybuilders deliberately control carbohydrate intake in the process of reducing fat due to lack of nutrition knowledge. As a result, they not only lost fat, but also lost muscle. Even if a large amount of protein is injected to make up for the deficiency of carbohydrate (glycogen), it will not help, because too low carbohydrate will cause metabolic disorder, affect fat oxidation and the utilization of protein, and lead to muscle weakness and low training state. Adequate carbohydrates can reduce unnecessary protein consumption (waste) in the body, prevent muscle mass from shrinking and promote fat metabolism. The average person's daily carbohydrate intake is 3-5 grams per kilogram of body weight, and those who gain muscle and lose fat are 2-3 grams per kilogram of body weight, not less than 2 grams.
Fat intake: Fatty acid is the main component of fat participating in energy supply and the main direct fuel in human body. Fat can also help the absorption of fat-soluble vitamins A, D, E, K, etc. Unsaturated fatty acids, in particular, are indispensable for healthy fat. Foods rich in unsaturated fatty acids include peanuts, sunflower seeds, walnuts and almonds, as well as vegetable oils such as safflower oil, rapeseed oil, olive oil and peanut oil. It is necessary to ensure that the daily intake of total calories is 65,438+05%.
Tip: supplement whey protein and glutamine
It is necessary to supplement whey protein in the process of gaining muscle and reducing fat, because it can promote the recovery of the body, accelerate the growth of muscles, and maintain the balance between physiological muscle energy and normal metabolism. In addition, it can also avoid slow metabolism and decreased immunity caused by body fat loss.
Whey protein can be taken before and after training. Taking it before training can provide energy and help to improve sports ability, especially endurance level. Taking it after training can accelerate physical recovery and promote muscle growth.
Dosage: generally take 30 grams before and after training, which can also be determined according to personal needs and exercise intensity.
Glutamine is an important amino acid. If you can't supplement enough glutamine in time after high-intensity training, the body will decompose muscle protein to meet the body's demand for glutamine, and at the same time, the immunity will be significantly reduced, which is prone to colds and other diseases.
Glutamine can be taken on an empty stomach in the morning and after training. When fasting blood sugar is low, taking glutamine can prevent muscle protein decomposition and muscle atrophy. Taking it after training can promote the secretion of growth hormone in the body, participate in the repair and synthesis of damaged tissues, promote the absorption of other nutrients, accelerate muscle growth and improve immunity.
Dosage: 5g on an empty stomach in the morning and 5g after training.