It can be seen from the above description that reducing fat is effective, but it is also effective to lose muscle, gain muscle and gain weight first, but fat is back. How to find a balance among these three? Train a body that satisfies you?
First of all, the two processes of muscle gain and fat loss do not strictly exist at the same time. One is that the body is mainly composed, and the other is mainly decomposed. Now his state is normal. From the description of the problem, we can know that he has successfully lost fat and gained muscle.
To sum up, the above question should be: How to maintain a low body fat rate under the premise of ensuring muscle quality?
There are two solutions for you:
First, insert aerobic and diet control periods.
When you feel that the body fat rate is higher than the ideal body fat rate, arrange a short period of aerobic and diet control in the current muscle gain plan, usually 1 week;
Then return to the routine muscle gain, enter the fat loss cycle after 2 weeks, and so on, and finally achieve the ideal body fat.
It is important to monitor the body fat rate here, not the weight. The change of body weight can not accurately reflect the change of body fat.
There are two ways to teach you how to measure body fat:
1, picture comparison method
As shown below, I know my body shape best. By comparing the pictures, I can know what range my body fat rate is. The error depends on the error your eyes feel.
2. Measurement of waist circumference
Striated gluteus maximus (the best competitive state for bodybuilders): 4%~6%.
The dorsal muscles are exposed, and the abdominal muscles and the oblique muscles outside the abdomen are more obvious (the competitive state of bodybuilders): 7%~9%.
Fat in all parts of the body is not slack, and abdominal muscles are obviously divided: 10%~ 12%.
Fat in all parts of the body is basically not slack, abdominal muscles begin to appear, and the segmentation is not obvious: 13%~ 15%.
Fat in all parts of the body is loose in the waist and abdomen, and abdominal muscles are not exposed: 16%~ 18%.
The abdominal muscles are not exposed, and the waist circumference is usually 81~ 85 cm:19% ~ 21%.
The abdominal muscles are not exposed, and the waist circumference is usually 86 ~ 90cm: 22%~24%.
The abdominal muscles are not exposed, and the waist circumference is usually 9 1 ~ 95cm: 25%~27%.
The abdominal muscles are not exposed, and the waist circumference is usually 96~ 100 cm: 28%~30%.
The abdominal muscles are not exposed, and the waist circumference is usually greater than 10 1 cm: greater than 3 1%.
Second, change the training methods.
Change the strength training to endurance and cardio-pulmonary endurance, that is, the arranged weight is below 65% of the maximum load, and do it 15 times or more.
Many professional athletes will take the whole body training as the main axis of the menu, increase the function of core muscle groups, and make the body have higher stability and smoother force during the exercise. Moreover, these players will not deliberately do isolated abdominal muscle training, because these systemic training movements can already give the body a considerable load, and the calories consumed are much higher than other movements. In this way, under the premise of sufficient muscle mass and low body fat, enviable lines are naturally exposed!
Therefore, instead, we encourage you to do more systematic training to stimulate the growth of abdominal muscles, such as squats, hard pulling, rowing backwards, fitness balls, explosive training and so on. Because these movements need the cooperation of core muscles and multi-site muscles, they can obviously help improve sports performance (strengthen functionality).
Of course, whether it is to lose weight or gain muscle, it is actually a time-consuming project, so whether you can persist in training before you see the effect is the most difficult point.
It is normal to lose muscle during fat loss. You don't have to worry. Finding the right scientific fitness method can solve the problem perfectly.