This is my job. I consume 500 calories plus 1 200 calories for everyone through anaerobic+aerobic combined exercise every day. This is 65,438+0,700 calories and calories burned at work. After all, you can't just stay put except for training, can you? Moreover, when people are in deep sleep, the growth hormone in the body will also increase your basal metabolism, which is about three times that of waking up. Then simply calculate an account. You tell your muscles through anaerobic training that your muscles are either useless and need to be preserved, or you consume more fat. You expect men to exercise every day+basal metabolism+other consumption of about 2000 calories. If you eat every day and supplement 2000 calories, you will neither gain muscle nor lose fat.
Actually, the diet is very simple. You don't need to ask yourself to follow those fat-reducing menus too much, which is too energy-consuming and unnecessary. The most important thing is that time is not allowed and money is wasted. My method is to eat what should be eaten in the morning, but it is best to ensure that protein's intake is enough to prevent muscle decomposition, and it is good to eat what should be eaten at noon as long as it is not too greasy. It's best to eat an egg and drink some milk every meal. If you can't do it, you don't need to reduce your appetite, which will affect your training mood and work. Drinking more water in daily life can also promote your basal metabolic rate, and then the most important dinner. It's best not to eat after eight o'clock, because it won't be long before you go to bed. If it cannot be consumed, it can only be piled up. At night, you can eat lightly and reduce the intake of carbohydrates, which is the staple food. Simply put, a bowl of 200 grams of rice has about 70 grams of carbohydrates, and each gram of carbohydrates has 4 calories. A bowl of rice has about 300 calories. You've been running for half an hour, which means you've taken in so many calories. It's useless if you eat so many carbohydrates at night, so I suggest you eat whatever you want for breakfast and lunch, as long as you eat a certain amount of protein, drink plenty of water, eat light food at night and don't eat staple food.
Hunger is inevitable, but it also proves that the body's energy reserve is insufficient, which is a sign that it will consume fat. One more thing, adequate sleep will increase the basal metabolic rate.
In addition, I tell you that a kilo of fat is about 3720 calories, so this diet is more scientific. With training three or four times a week, you can lose a kilo of fat to a week and a half in a week (note that I am talking about pure fat, not the whole body weight or muscle loss and water). As long as you persist, you can see the effect, but it is very difficult to eat a good meal every one or two weeks and then recover, and it is not easy to cause fat loss stagnation.