First of all, you should understand the standard procedures for men to keep in good shape:

Normal or thin body shape: starting → increasing muscle → reducing fat → shaping.

Fat figure: start → lose fat → normal figure → gain muscle → lose fat → get a good figure.

Some people will ask, can't gain muscle and lose fat together? I have talked about this question many times in Weibo. I believe that after reading this post, you won't have this question again. Of course, I will systematically summarize why muscle gain and fat loss are not suitable at the same time. )

We explain step by step:

One: Initial stage:

The best physical condition for starting should be a figure with neither high nor low body fat. For example, men should be able to see the obvious outline of abdominal muscles (male body fat is about 15%). This is a good state to start muscle gain. If your body fat is too high, then you need to do a fat reduction in advance, so that your body can return to normal shape first, and then gain muscle, which is the second procedure above.

Two: muscle training stage:

When you start to gain muscle, you don't know anything, don't know what kind of training method to use, and don't know how to arrange your diet. Therefore, the muscle training stage is a place where many fitness beginners can't do well. For example, when you gain muscle, sebum increases greatly. Or protein doesn't eat enough muscle, which leads to half the effort. Let's explain them one by one.

First of all, the choice of training methods: since your purpose is clear, it is to increase muscle mass and shape your body. Then you should choose bodybuilding first, which is the best way to shape your body. Some people will ask, I think many athletes in other sports are in good condition. I can choose other projects. I want to say that all sports, as long as the body fat is well controlled, will not be in bad shape (except endurance events). But there is an efficiency problem here: other sports do not pursue physique, such as gymnastics. Gymnasts have good physique, but physique is not the content of gymnastics competition. He is comparing action. The content of bodybuilding training is the body! That's what he is! Therefore, the role of bodybuilding training in shaping the body is incomparable to other projects. To paraphrase an old saying of China: There is specialization in the technical field. That's the truth.

Secondly, grasp the diet: Your goal is to gain muscle, so you need to consume more calories than the normal diet, and at the same time make a good proportion of carbohydrate, protein and fat. For example, there are many popular weight-loss methods, such as 4 grams of carbon per kilogram, 2 grams of protein, and 50 calories per kilogram. But I want to say that individual differences exist. Everyone has different starting muscle mass and metabolism, so their diet is different. For example, in terms of nutrition, on average, protein's intake is 30 grams, which is enough to achieve "zero nitrogen balance", and the recommended intake for adults is 0.8 grams per kilogram. Insufficient intake of protein will cause protein malnutrition (PEM), and you may get edema. However, if you gain muscle and maintain a "positive nitrogen balance", then your protein intake is low. So how do we ingest it? Do I have to read a bunch of books on nutrition? In fact, there is no need (of course, it is best to look).

Write here, I listed a bunch of nutrition data, wrote and deleted. I thought about it later, but I still didn't write it because the data is more complicated. Let me give you a direct suggestion. If you are a normal adult male weighing about 65-75 kg, I suggest that you consume more than 2500 calories a day. If DRIs, a resident of China, does muscle building training, it is suggested that you increase 100 calories per week until it reaches about 3,500 calories. If you are tall and heavy, you will consume more calories. Of course, when it comes to calorie intake, calorie is the key, and another key is the collocation of nutrients. If you only eat carbohydrates and consume 3500 calories, the effect will be too bad. (The calorie intake on non-training days is low, and 3500 calories are uncertain, which varies from person to person. If the body fat increases too fast after taking this calorie, you should reduce your intake. )

This is a table, this is NRV, you buy bagged food, and the NRV% you see on the nutrition table is this thing. The calorie intake here is suitable for women (here again, it is safer for women to lose fat in the range of 1200~2000, and it is best not to be lower than 1200 calories every day). Of course, for men who want to gain muscle, this is only a basic value, and you should take more on this basis. We can refer to this when making a muscle-building diet.

Here, if you look for all the intake standards, you can hardly find the intake standards of carbohydrates. Generally speaking, the recommended intake accounts for 60% of the total calories. This is related to the economic level. In daily life (non-bodybuilding training), if protein has insufficient intake, carbonated water can be used to make up for it. Protein's intake method is more "expensive" because it mainly comes from meat (regardless of plant protein).

Diet is not the focus of this article. If you want to talk about training diet in detail, it is enough to write a book. I'm just making a simple suggestion

Wang Laohan's personal suggestions on muscle-building diet: carbohydrate intake is 4-6g per kg, protein intake is 0/.5-3g per kg, and lipid intake is 50-60g per day. There are 5-6 meals a day, probably breakfast, extra meals, Chinese food, one meal before training, one meal after training, dinner and one meal before going to bed.

Note: you must gradually increase your intake, and don't eat so much as soon as you come up. Gradually increase every week, and gradually reach the appropriate intake.

Muscle growth cycle: it is difficult for muscles to grow. Even for men, the muscle gain cycle is in years. Generally, the muscle gain cycle is 3-5 years, and the time for the body to have strong anabolism will be shorter. If we can persist in systematic and scientific muscle training for 3 to 5 years, and then systematically degrease for half a year, the level can almost reach the standard of participating in small-scale fitness and bodybuilding competitions.

Body fat control during muscle gain: Due to the high calorie intake during muscle gain, body fat will inevitably increase. What we need to do is to control body fat within a controllable range and not let it rise too much. The control method is aerobic training 2~3 times a week to monitor the growth of body fat. How to monitor body fat? You can simply measure your waistline. If your waistline grows too fast, reduce the calories in your diet and strengthen aerobic. Most people are generally in poor shape during muscle gain, which is why they have more body fat. Some people are born with low body fat, even during the muscle gain period, the body fat is not much higher. This is a gift. But it is more difficult for people with lower body fat to gain muscle.

Three: fat reduction stage:

After 3~5 years of systematic muscle training, you have become a big shot. Everyone in the gym is surprised by your big arms and breasts, but your body has no details, your abdominal muscles are almost invisible, and your whole body has no lines. At this time, you are just a "semi-finished product". If you want to be a perfect figure, you need the last step! That's fat reduction, also known as degreasing. When you lose all the fat covering the muscle surface, you are complete. Turned into a really good figure!

Training methods in fat-reducing period:

In fact, there is not much difference between the training methods in the fat-reducing period and the muscle-increasing period. Mainly in two aspects:

1. The fat-reducing period increased the frequency of aerobic training. (This is the basis of reducing fat)

2. During fat reduction, the weight of strength training is smaller, the times are more, and the rest time between groups is reduced.

Diet during fat reduction:

Diet is the biggest difference between losing fat and gaining muscle. The calorie intake during the fat-reducing period is very low, and the basal metabolism is generally high. For example, for men of 65~75 kg, the fat-reducing period is almost 2000 calories a day, and the diet ratio has also changed, with reduced carbohydrates and increased protein, and the amount of carbon and water is about equal to the quality of protein. Diet from low oil to oil removal Note that edible oil is not equal to fat. Even if you don't eat edible oil, you can get lipids from other sources.

Because the diet intake is low and carbohydrates are low during the fat reduction period, it is easy to get tired after fat reduction.

Fat loss cycle: compared with muscle gain, fat loss is much simpler and faster. Generally speaking, the fat loss cycle is about 3 months to half a year. Therefore, bodybuilders generally prepare for fat reduction before the competition 12 weeks.

Ok, let's put a picture below. This is the muscle gain and fat loss process of Shen Lang, the great god of the muscular website.

After two years of muscle training, I obviously feel that the back circumference and arm circumference have increased, but the lines are poor. Because body fat increases when you gain muscle.

The complete transformation of Shen Lang. After the start, gain muscle and lose fat.

How should women shape themselves;

For most women, the process of body shaping is much simpler, which is roughly like this:

Start → Reduce fat → Maintain.

Why didn't I write about muscle formation?

A:

1. It is difficult for women to gain muscle, which is 100 times more difficult than boys. Because women have no testicles. (For a more detailed explanation, please see "Women's Fitness Problem Set")

2. Even if you gain muscle, your figure will not look good during the muscle gain period, because your body fat will increase. Most women don't want this.

So women don't gain muscle? No. Women should also gain muscle, but women should not be "savage" like men (unless you are an enthusiast)

Therefore, a fatter woman should exercise like this if she wants to be in good shape. I just started to do fat-reducing training (strength+aerobic, the importance of strength training is a cliche, so I won't show it here). When the figure returns to normal, focus on comprehensive physical training or strength training. Aerobic training is only used as a means to monitor body fat, not as a training focus, unless you are an endurance sports enthusiast.

So the revised fitness plan for fat women should be like this:

Start → lose fat → normal figure → "correct the lack of figure" (that is, focus on strength training or comprehensive physical fitness, aerobic as a means of monitoring body fat, not as the focus of training)

More detailed knowledge of women's fat loss period is not mentioned here, please see other posts.

Why not gain muscle and lose fat at the same time;

1. In a big way, anabolism is the main way to gain muscle and catabolism is the main way to lose fat. Assimilation and catabolism are the assimilation and alienation of middle and high school organisms, and they are two completely opposite processes.

2. From a small point of view, your dietary intake is high during muscle gain. However, the dietary intake during the fat reduction period is small. If you gain muscle, you will increase body fat, because you can't accurately measure how many calories you need to gain muscle. Even if you do, you can't choose your food accurately. Less calories will not increase body fat. Therefore, in order to ensure the maximum effect of muscle gain, you consume too much calories during muscle gain. Wait until the muscle gain is completed, then degrease the system. It is almost impossible to gain muscle and lose fat.

Conclusion: Muscle gain and fat loss can be carried out at the same time, but the one with low effect can be almost ignored. It only happens to professional players or fat people. What you think of as "increasing muscle and reducing fat" is mostly the visual effect you see after reducing fat. That is, you lose fat, your muscles are exposed, and then you think you have gained muscles. Actually, you already have those muscles! It's just covered with fat.

Therefore, it is widely circulated that increasing muscle is increasing muscle, reducing fat is reducing fat, and increasing muscle and reducing fat is bullshit.