The relative synchronization of muscle gain and fat loss is possible: the muscle system with muscle gain as the main factor increases and fat is diluted; Or focus on reducing fat, while maintaining a certain strength training to maintain the slow consumption of muscles, so that the consumption of fat is faster than that of muscles, and the overall proportion is improved.
Taking simple aerobic exercise as a warm-up before training sounds like a good choice. Because doing vigorous aerobic exercise before strength training will consume a lot of glycogen in the human body, the energy saved is not enough to support the next high-intensity equipment training. The Journal of Exercise Physiology recently found that the decrease of blood sugar content in human body will indirectly lead to the release of hormones that destroy muscle tissue. In other words, if catabolic hormones are released during training, your body will become unable to make ends meet.
If you plan to do aerobic exercise immediately after training, you'd better not leave your stomach empty from beginning to end. After strength training, you should consume 20-40 grams of slow-release carbohydrates (such as coarse grain steamed bread and whole wheat bread). ) and about 20 grams of protein added in time. It can keep you full of energy in aerobic training without consuming the energy of your body muscles.
Eat a little before morning exercise.
When you choose morning running as the first thing after getting up, you'd better take in some calories before running. Because after a whole night's sleep, the energy in your body is basically exhausted, and your body will actively consume fat and muscles to get energy.
So in order not to consume hard-won muscles in the morning run, you'd better replenish some energy in advance. 5- 10g branched-chain amino acids (such as chicken breast, eggs, etc. ) or half a spoonful of whey protein is a good choice, because branched-chain amino acids can improve the muscle endurance level of trainers and promote protein synthesis.