If you gain muscle first, it will be difficult for physical training to produce results. The process of gaining muscle is very long. Reducing fat first can keep you healthy and reduce fat easily. After reducing fat, the muscle gain effect is more obvious!
1.74 meters and weighs 63 kilograms. To tell the truth, he is not fat at all. The reason why his stomach is small should be caused by your usual living habits and working habits. Therefore, it is suggested that the topic should focus on equipment exercise such as anaerobic exercise, start to gain muscle and improve your eating habits.
I am about the same height as the subject, but my weight should be 67.5 kg now, and I am still on the way to gain muscle. Because my stomach is obvious before fitness, I decided to exercise. At that time, my weight was only 128 kg, but my stomach was obvious.
However, after half a year of fitness, I gained more than 20 kilograms, but my stomach was gone. Now I have successfully reduced my fat to 130 kilograms, and the body fat rate is controlled at around 15%. Recently, I am in the muscle building period.
As for why it is recommended to gain muscle first, because when the muscle content in your body increases, your metabolism will also increase. After the metabolism increases, the speed of energy consumption will be accelerated, which will reduce the storage of calories in your body and naturally achieve the effect of losing weight.
Furthermore, when the muscle content in your body increases, your whole body shape will change obviously and you will look stronger and stronger. Personally, I think boys of this size are more masculine and more in line with masculinity.
As for muscle gain, it is suggested that the usual exercise should be mainly anaerobic exercise, and do more anaerobic exercises with large weight and few times to achieve effective stimulation of muscles, so that muscle fibers can be fully stretched and torn in each exercise, and then muscle fibers can be enlarged and thickened through later nutritional supplement and rest recovery, which will achieve good muscle gain effect.
In terms of diet, it is recommended to focus on a diet with high protein and medium carbon water. For example, you can usually eat more chicken, fish, meat and eggs, but try not to eat outside if you can eat at home to avoid some high oil and salt. Otherwise, if you eat too much oil and salt at the same time, it is easy to promote obesity. In the process of gaining muscle, the purpose is to increase the muscle content in our body, not to increase fat. Although the diet will be a bit presumptuous in the process of gaining muscle, it will not make you overeat. An unhealthy diet still needs light high protein and carbohydrate. If you can eat food that grows naturally, you won't eat food that is processed twice.
Hello, according to your question, I give my advice.
Whether to gain muscle or lose fat first depends on your body fat rate. In fact, there are many people who are thin according to their height and weight, but his body fat rate is still quite high.
In other words, like you said, you will have a little belly. Small belly is caused by long-term sedentary or simply eating carbohydrates for a long time. For example, we in China are used to eating a few steamed buns and a bowl of noodles in the morning. Without a balanced diet, we will accumulate fat on our stomachs.
If you are thin and have a small belly elsewhere, it may be that your hormone level fluctuates. This has a lot to do with staying up late for a long time.
If you eat steamed stuffed bun and two eggs in the morning, the intake of protein can alleviate the absorption of carbohydrates.
So back to the topic, is body fat rate the only way to judge whether you should gain muscle or lose fat? I'll give a range. To gain muscle, it is necessary to ensure that the body fat rate is around 15%. If your body fat rate is greater than 15%, you must lose fat first.
How to measure body fat rate?
The simplest and most convenient tool (1) is called a sebum clip, which is sold online, but the measurement is not very accurate, only approximate measurement, and it takes the same time and state. For example, fasting measurement in the morning, has been fasting measurement in the morning.
The second is that you can go to some gyms, that kind of in-vivo measuring instrument. But sometimes this error is also very large, and it needs to be measured at the same time in the same state.
No matter how big the muscle dimension is. If the body fat rate is too high, it needs to be reduced.
I hope these suggestions can help you.
Weight divided by the square of height, greater than 23 can reduce fat, less than 23 can gain muscle, which is the traditional algorithm of body mass index value! Can refer to!