Whether men or women, more and more people are looking for ways to keep healthy, so as to reduce fat and increase muscle. This idea really works, and we can do it!
It's really not difficult to gain muscle and lose fat, but you have to master some methods to lose fat and gain muscle. Only by mastering these methods can you reduce the body fat rate and increase the muscle content in your body!
Today, as a fitness expert for many years, I will tell you something about losing fat and gaining muscle. I hope you can all lose weight quickly and have a good figure quickly!
How to increase muscle while reducing fat?
1. Clear principles
First of all, we must figure out the principle of reducing fat and increasing muscle! You should know that aerobic exercise can reduce fat and anaerobic exercise can increase muscle! Others ask whether it is better to do anaerobic or aerobic first. In fact, this is also the truth that we must understand!
The human body is mainly supplied with energy by glycogen and fat. Our body consumes most glycogen and a small amount of fat first. When the glycogen in the body is exhausted, the range of fat burning will be greatly improved!
Generally speaking, anaerobic exercise consumes a lot of glycogen in our body, so we do anaerobic exercise first. When glycogen is exhausted, we go running, skipping rope and high-intensity aerobic exercise, which is very effective for burning fat!
2. Training arrangements
Do anaerobic exercise before aerobic exercise, that's for sure! But also arrange your own anaerobic aerobic training! I suggest that the training part of the main body should not exceed 1 hour, anaerobic for 30 minutes and aerobic for 30 minutes!
For anaerobic exercise, you can choose compound exercise and try to stimulate large muscle groups in many parts, which takes less time and has better training effect! And the training parts are different every day, so it is best to choose the same part to train every other day!
3. About aerobic fat reduction
30 minutes of aerobic exercise can burn fat well and help us achieve the goal of reducing fat, but how to make the effect of reducing fat better? In fact, we have to consider strength and heart rate!
We'd better not jog to reduce aerobic fat. We can try running and jogging alternately, or choose high-intensity interval training and fast fat-burning skipping, which can accelerate fat burning!
4. The problem of supplementary nutrition
After we finish anaerobic training, we can supplement some amino acids in moderation, and then do aerobic training, which can reduce muscle consumption to some extent. After aerobic training, you should supplement high-quality carbohydrates and protein in time!
I suggest you choose whole wheat bread or oatmeal, and then drink a little protein powder. Friends who don't drink protein powder can choose low-fat and high-calcium yogurt, milk, chicken breast and fish. We should also eat some vegetables, such as broccoli and tomatoes!