So can you gain muscle and lose fat at the same time? This is not allowed.
In fact, muscle gain and fat loss do not need to be carried out at the same time, because this is a contradictory idea. Theoretically, keeping a clean diet and aerobic training will make us reduce body fat, which is beneficial to the difficulty of reducing fat in the later stage of muscle gain and can also improve the vitality of the heart and lungs. But in fact, it will share some energy in reducing fat instead of gaining muscle, and the consequence is that the speed of gaining muscle is slow, the efficiency is low, the period is long and the change is not big.
Increasing muscle and reducing fat is a training plan in the opposite direction, which depends on the difference of calories and cannot compete with the facts.
This is what muscle training should do.
When practicing muscles, focus on muscle training, do aerobic training once a week and then train four times. It is suggested to increase the calories appropriately, which is 500 calories more than usual. Before completing the fitness program, you can run for 5 minutes to exercise your joints, exercise where to move and stretch your muscles, leg press.
Before completing the task, you must relax and warm up, so that the exercise effect is more obvious and the body can get healthy exercise.
Recommend retraining plan:
Legs on Monday, recommended actions: squat, lunge.
Closed on Tuesday
Wednesday chest: recommended actions: bench press, rope clip chest, bird.
Thursday: recommended actions: pull-ups, hard pull, rowing,
Shoulder+Hand on Friday: Recommended actions: parallel bars flexion and extension, pushing, barbell bending and push-ups.
Rest on Saturday
Aerobic on Sunday+abdomen: recommended actions: belly rolling, supine leg lifting, jogging.
2. You should do this when you lose fat.
When reducing fat, increase aerobic training, 3 to 4 times a week, each lasting 40 minutes, and then train again 1 2 times, each time 1 hour. The daily calorie intake is 500 calories less than usual.
Recommend a one-week fat-reducing training plan:
Monday: Aerobic exercise
Tuesday: Full-body strength training: squat, lunge, pull-ups, push-ups, hard pull, parallel bars arm flexion and extension, push-ups and other actions.
Wednesday: Aerobic exercise
Thursday: rest
Friday: Full-body strength training: squat, lunge squat, pull-ups, push-ups, hard pull, parallel bars arm flexion and extension, push-ups, etc.
Saturday: Aerobic exercise
Sunday: rest
Aerobic training content (optional):
1. Jog for 40 minutes
Jump rope for 30 minutes
Step 3 ride a bike for 60 minutes