Fitness beginners should really lose fat first if their fat content is high at first, otherwise it will cause greater exercise burden. When we say fat loss, we don't mean to pursue simple weight loss, but we hope that the body fat rate (the ratio of body fat to body weight) will be reduced. Some bodybuilders gain weight after building muscles and having a good figure, precisely because the density of muscles is much higher than that of fat, and the volume of one kilogram of fat is about three times that of one kilogram of muscle.
So to what extent can the body fat rate be considered qualified? Let's take a look at the data summary of male body fat percentage and body characteristics in the table below:
4%~6% gluteus maximus has horizontal stripes (the most ideal competitive state for bodybuilders).
Back muscles are exposed by 7%~9%, especially abdominal muscles and external oblique muscles (competitive state of bodybuilders).
From 10% to 12%, the fat in all parts of the body is not slack, and the abdominal muscles are obviously divided.
From 13% to 15%, the fat in all parts of the body is basically not slack, and the abdominal muscles begin to appear, and the size is not obvious.
From 16% to 18%, the fat in all parts of the body is loose and the abdominal muscles are not exposed.
19%~2 1% abdominal muscles are not exposed, and the waist circumference is usually 8 1~85 cm.
22%~24% of the abdominal muscles are not exposed, and the waist circumference is usually 86~90 cm.
25%~27% of abdominal muscles are not exposed, and the waist circumference is usually 9 1~95 cm.
28%~30% of the abdominal muscles are not exposed, and the waist circumference is usually 96~ 100 cm.
Abdominal muscles above 3 1% are not exposed, and waist circumference is usually above 10 1 cm.
Adults, the female body fat rate is 20% to 25%, and the male body fat rate 15% 18% is normal. For men, it is almost enough to keep the body fat rate at 10%~ 15% in order to make the muscles obvious. The specific value depends on the visual effect you are pursuing.
However, it is strongly recommended that the body fat rate be lower than 10%. The bodybuilders we see with muscular muscles and exposed blood vessels look very strong, but in fact they must be very weak. Fat is an important nutrient for human body to provide energy. The secretion of many hormones in the human body needs fat, the absorption of fat-soluble vitamins also needs fat, and even the cell membrane needs fat. If the body fat rate is lower than 10%, the body is short of fat and will actually be in an unhealthy state of nutrition.
Back to the point. When your body fat rate is reduced to 15%~ 18%, you can focus on anaerobic training.
There is indeed some conflict between gaining muscle and losing fat. In order to gain muscle, nutrient intake needs to be greater than nutrient consumption. It's not just protein that consumes a lot of energy. In fact, the intake of sugar and fat should not be too small. Reducing fat is subtraction, which requires consumption to be greater than intake. Don't eat too much sugar and fat, even protein should eat moderately. In addition, aerobic exercise consumes muscle and fat.
Therefore, in order to ensure that the limited muscles are not reduced during the fat reduction period, it is necessary to persist in doing anaerobic exercise and maintain a certain protein intake. Although anaerobic training in this period will not promote you to gain obvious muscles, it can preserve your existing muscle content and prepare for your serious muscle gain in the future. Moreover, maintaining a certain amount of muscle mass can also increase exercise efficiency, improve the body's metabolic rate (the energy consumed by the human body per unit time), and make fat loss smoother.
When you reduce the body fat rate to below 15% and have muscles that visually satisfy you. At this time, you can maintain your body fat rate by doing aerobic exercise for no more than half an hour three times a week. Doing more aerobic exercise will also consume muscles.
Hello, I'm glad to answer your question. I am Sun Junxin, the instructor of Sepp's basic exercises.
Your question is also a common problem of many junior bodybuilders. So I'm here to give you a suggestion, whether to gain muscle or lose fat first, in what order.
1. People with excessive fat.
For this kind of person, I suggest you lose fat first, and then gain muscle. How much fat do I have to lose to gain muscle? Just reduce it to our normal body fat rate, which is between 14%- 17% for men. So when your body fat reaches this range, you can gain muscle. When you gain muscle again, you should also control your diet. Don't let your fat gain too much. If you don't control your diet, you will lose too much fat.
2. People with body fat below 14%
If you want this kind of human rights, you don't need to consider body fat, you can gain muscle immediately.
3. Body fat slightly exceeds the standard.
The fat of this group of people is not particularly high, but it is beyond the normal range. For example, the fat is between 18% and 20%. This kind of crowd will be a little tangled. Don't lose weight, it's still a little fat. If you lose fat, you will lose a lot of muscle content. So I suggest you gain muscle first, and then lose fat. Because if you want to lose fat first, your muscles will be consumed, so you will lose less and less, and your muscle content is not much. After losing fat, the muscles are gone again. I must add more muscles. So simply gain muscle first, and then lose fat when your muscle content reaches a certain level!
For men, the ideal figure is to make muscles bigger when the body fat rate is in a low range.
What is the body fat rate? Look at the picture:
Body fat rate directly affects whether the muscles on the body are well defined. Take the abdominal muscles as an example. No matter whether the body is strong or not, it will appear if it is thin to a certain extent. Generally speaking, when the body fat rate is lower than 15%, the outline of abdominal muscles will be displayed, and it will be very obvious when it reaches below 8%.
Therefore, for men who want a good figure, it is good to control the body fat rate below 15%. If you want better performance, you need to control it below 10%. However, for health, too low body fat rate is unfavorable.
However, a low body fat rate does not mean a good figure, and it is necessary to gain muscle to affect the change of figure. In addition to intensity planning training, muscle training needs a lot of protein and other calories. Being crazy about eating too much is not good for reducing body fat, which is the contradiction of the problem.
There is a misunderstanding that fat and muscle can't be transformed into each other. In other words, muscle building training can be arranged at any stage. Instead of eating fat first and then training to turn fat into muscle. When you gain muscle, you gain fat because you consume too many calories.
It is most important to control diet during the fat-reducing period. In addition to water and fat, muscles may also drop. Therefore, you should also have good muscle strength training during fat reduction.
Therefore, it is finally suggested that when the body is overweight and the body fat rate is super high (above 30%), fat reduction is the most important stage goal. Because overweight body is not conducive to exercise and fitness, the pressure on joints is very great.
It can be changed by controlling diet. After this stage, the body fat rate drops below 20%, and aerobic exercise is arranged.
At this time, aerobic exercise is used to improve the basic physical fitness of the body. When the body adapts to the intensity of training, it can arrange muscle strength training to increase muscles.
Muscle growth is slower than fat loss, so muscle strength training should be kept by people who want to have a good figure. When the muscle gain reaches the ideal goal, brush the fat properly.
Boys want to have obvious muscle lines, which is the most intuitive proof of strength.
However, many people can't insist on muscle training because of their high body fat. Even if muscles are trained, they will be covered with fat.
Therefore, many fitness coaches will advise friends with high body fat to concentrate on aerobic exercise first, and then exercise to gain muscle after brushing the body fat rate.
So to what extent can the body fat brush be used to start practicing muscles? My suggestion is that when you finish aerobic exercise, you can actually do muscle building training if you still have the strength.
There is no measure from fat loss to muscle gain. In fact, aerobic and anaerobic can be done together at first, but people with high body fat rate are particularly tired and can't insist on doing more, so they can only devote their only energy to fat-reducing exercise.
When you insist on aerobic, slowly, your physical strength will improve and your recovery ability will also improve. At this time, you can start to gain muscle, and muscle training can also reduce fat. After anaerobic exercise, muscle repair needs energy, and after muscle growth, it will also accelerate energy consumption.
Therefore, it is suggested that all friends who feel that their physical strength has increased can do aerobic fat loss in the morning and anaerobic muscle gain at night after their physical strength has recovered.
Of course, practicing the two together will consume a lot of energy and nutrition, so we should pay attention to the supplement of nutrition, increase the protein in the diet and reduce the intake of oil and carbohydrates.
This question still depends on your vision for future fitness goals.
If you take the fitness route, you can gain muscle at any time, and you don't have to lose fat.
Taking the bodybuilding route is different.
First of all, it must be explained that abdominal muscle lines can only appear when the body fat content of boys is below 15%.
So is it necessary to control the body fat rate at 15% before you can start to gain muscle?
This is not necessarily the best way, as long as the body fat rate is below 20%, you can start to gain muscle.
You know, to gain muscle, you must have a certain physical reserve.
If the body fat rate is too low, people will be sleepy after anaerobic training.
And it will also affect the next day's training.
The correct route is:
1. First, control your body fat rate within a reasonable range, just don't be too fat.
2. Start to do muscle augmentation anaerobic training. In this process, the change of body fat will not be particularly great.
3. gain muscle to a certain extent, and then start the second wave of fat-reducing exercise.
This strategy will soon reduce fat and gain muscle.
Because when you gain muscle in the early stage, you have a certain fat content to ensure your physical strength.
When reducing fat later, the muscle content is already relatively high, which ensures that the consumption of reducing fat is large.
I hope it helps you.
A bunch of stupid comments! We all know that reducing fat requires a lot of exercise! For example, running for at least 40 minutes can achieve the purpose of reducing fat. But is it possible for you to let a fat man who never exercises run for 40 minutes? Running 10 minutes is not bad! Only by practicing the core and legs well first can you be able to do a lot of exercise! Those who say that they will do aerobic fat reduction directly as soon as they get started, don't mislead the masses! People who are not so fat gain muscle first and then lose fat. Fat people gain weight for half a month and then lose fat.
There is no standard answer to this question. When to gain muscle and when to lose fat depends entirely on your demands.
If you are a thin novice, then his purpose is clear, that is, to gain muscle.
But if it's a fat uncle with a big belly, then he may need to lose weight first.
For the average person, it doesn't make much difference whether you gain muscle or lose fat first.
It's up to you to lose fat or gain muscle.
Let's start with fat loss. You must first set yourself a phased goal. It can be aimed at appearance or numbers.
For example, in appearance, the abdominal muscles are exposed and there is no excess fat, while in figure, the body fat rate reaches several percent.
Of course, appearances are deceptive, and the goals of numbers are more specific.
Here's a suggestion. If you lose fat first, don't set the target too high, such as body fat 10% or less.
Because it may take too much time to lose fat, and because of muscle loss, you need to eat it again in the later process of muscle gain.
The same is true for muscle gain. You need to set an upper limit for yourself, and stop gaining muscle when you reach weight or strength.
Strength is usually recommended as a measure. After all, the fundamental purpose of exercise is to improve health and enhance sports ability.
If you don't have this upper limit, you may fall into the road of no return from gaining muscle to gaining weight.
Of course, the subject also mentioned the matter of increasing muscle and reducing fat at the same time.
Unfortunately, unless you are a novice and have a novice aura, you can gain muscle and lose fat at the same time.
Other situations are not impossible, but very harsh conditions, strict training plan, strict diet plan.
Moreover, reducing fat will affect the size of muscle strength, thus affecting the effect of muscle gain, which will eventually lead to a very slow process.
Finally, the exercise guidance of losing fat or gaining muscle first is given.
Fat reduction stage: frequency: 3~6 days/week, intensity: 50%~85%HRR, time: 30~90 minutes.
Muscle building stage: reduce the frequency of aerobic training to 2 days a week, 30 minutes each time, in order to maintain cardiopulmonary endurance.
Thirty minutes of aerobic training two days a week can not only maintain cardiopulmonary endurance, but too much aerobic training will affect muscle strength, thus affecting muscle gain.
Muscle strengthening stage: frequency: 3~6 days/week, intensity: 6RM~ 12RM, interval between groups: 60 seconds ~90 seconds.
Fat-reducing stage: reduce the frequency of resistance training to 2 days per week, and change from differentiation training to whole-body training to maintain muscle strength and start aerobic training.
I hope my answer can answer 25% to 15% of your questions. After 60 days, I didn't do aerobic exercise or control my diet too much. I just didn't take oxygen twice a day, and I didn't eat dinner indiscriminately. I hope it works for you.
To what extent can men lose fat and gain muscle? It is suggested that the body fat rate should be below 15%. Male body fat percentage and physical condition are shown in the above picture.
Body fat percentage is the proportion of body fat weight to the total weight of human body. The normal range of adult male body fat rate is15%-18% (14%-17%). If the body fat rate is too high, or more than 20%, it can be regarded as obesity.
For those who gain muscle, lose fat and gradually gain muscle, it is suggested that when the body fat rate is below 15%, strength training should be given priority to gain muscle, focusing on abdominal muscles, or when the body fat rate drops to 12%, strength training should be given priority to.
Bodybuilding training is a lasting process. In order to gain muscle training according to body fat rate, we should also pay attention to diet collocation, reasonable rest and timely aerobic training. Besides training large muscle groups, we should also pay attention to the training of small muscle groups. Anyway, as long as you love fitness, all your efforts are worth it! Reducing fat means strengthening aerobic exercise to control dietary calories, and increasing muscle means strengthening anaerobic exercise to increase protein intake. You can lose fat and gain muscle at the same time. When exercising, do resistance training first, then do aerobic training. Aerobic training time should not be too long. Aerobic training for too long will cause muscle loss, while muscle gain can improve metabolism, which is beneficial to fat reduction efficiency and rebound after fat reduction. I wish you success in losing fat or gaining muscle.