Thin people want to gain muscle, fat people want to lose fat, some people want to lose fat and gain muscle at the same time. God likes to joke like this, always giving us new goals and making our lives more colorful. Without further ado, cut to the chase. Can you really lose fat and gain muscle at the same time? The answer is definitely yes.

Although the two goals of gaining muscle and losing fat seem to be contradictory, it is not difficult to achieve ideal results if you take some time to determine your main goal, and then make a wise training plan on this basis and implement it carefully. For example, you can focus on the plan. If the fat content is high, you can do 40% strength training and 60% aerobic training in the plan, and make corresponding adjustments according to the specific situation. But this is not the focus of this article. This paper mainly talks about the method, that is, the super group training method, which allows you to lose fat and gain muscle at the same time.

First of all, we should understand what is superior training method. Simply put, the super group training method is to carry out several exercises in a certain part (or relative parts such as two heads and three heads, chest and back) in turn, with no rest or short rest between groups, usually 4-6 exercises.

When training for the same muscle group, the principle of selecting multi-combination movements is that the movements must conform to different angles.

For relative muscle groups, in the same cycle, the movements of relative muscle groups should also be staggered.

According to the goal of reducing fat and increasing muscle, considering the increase of muscle circumference and fat consumption, we should use the intensity level of medium and low load to carve muscle lines, that is, below 12 ~ 15rm.