Pay attention to the following aspects while gaining weight and losing fat.
1. Strength first, then aerobic.
Exercise should follow the principle of strength first and then aerobic. Do strength training for 40 minutes-1 hour first, and then do aerobic exercise for about 30 minutes. This not only exercises muscles, but also promotes the consumption of fat.
2. Don't do aerobic training for a long time
Long-term aerobic training will lead to muscle loss, which is not conducive to muscle growth, which is also the reason why marathon runners do not have large muscle circumference. We suggest that every aerobic training should be controlled within 40 minutes.
3. High-intensity interval exercise can be used instead of aerobic fat reduction.
HIIT high-intensity interval training can reach the level of fat consumption of long-term aerobic exercise in a short time. In addition, while reducing fat, HIIT training can also maintain muscle stimulation without the side effects of muscle loss.
4. Eat foods with low calories and more protein.
Whether it is to lose fat or gain muscle, you need diet to cooperate. To lose fat, you must be low in sugar and calories, and to gain muscle, you must have more protein. Fortunately, there is no direct conflict between the two. Under the premise of controlling sugar intake, you can add more animal and plant proteins such as fish, milk, eggs and broccoli. If you add some protein powder, you can make the muscle gain effect more obvious.
5. Pay attention to body fat changes rather than weight changes.
Many people only look at whether there is any change in weight during fat loss, but don't pay attention to the change of body fat. If you don't lose weight, you will feel that losing weight is unsuccessful and you will gradually lose motivation. As we all know, many times through fitness, our body fat will decrease and our muscles will increase, and our weight may not change, but our body lines will improve a lot.