Understand fat reduction

○ It is very important to control calorie intake in the process of reducing fat.

Calorie intake

○ To reduce fat, it is necessary to make a good calorie gap, but the bigger the calorie gap, the better. Excessive exertion will lead to fat loss and excessive muscle loss.

○ What we need to do is to minimize muscle loss in the process of reducing fat. * Muscle loss will lead to a decline in basal metabolism.

Thermal gap

The calorie gap in a day is: 15% of your total metabolic calories.

For example, calorie gap = (basal metabolism 1500 calories+active metabolism 500 calories) * 15%=300 calories.

The above is just an example. Remember to bring your metabolism into the formula calculation, for example, control your daily calorie intake at 2000-300= 1700 calories.

15% conforms to the normal fat consumption rate. The gap is too large, which easily leads to muscle loss and hormone disorder in the body.

Grasp the time of carbohydrate intake

Carbohydrate intake during fat reduction is mainly in breakfast and after-exercise meals.

There is a vacancy in glycogen storage at these two time points, which is also the empty window period of carbohydrates. At this time, the intake of carbohydrates is just converted into muscle glycogen, which is stored in liver glycogen.

It can not only replenish energy for muscles, but also avoid fat accumulation caused by excessive glycogen. Under normal circumstances, excessive carbohydrate intake can easily lead to excess glycogen in the body and turn it into fat accumulation.

Lots of protein.

Protein is the main synthetic substance of muscle. Adequate protein can reduce muscle loss in the process of reducing fat.

○ Avoid frozen meat (amino acid loss) and choose animal protein as much as possible.

○ It is recommended to take1.8-2g protein per kg body weight. Don't take too much, it will affect your metabolic health.

Do strength training

○ Strength training should also be done during fat reduction. Stimulate muscles and get rid of them with muscles.

○ Keep the training weight unchanged before reducing fat. (The rest between groups can be reduced and lengthened if the weight is many times. )

Remember to supplement carbohydrates and protein after training to help you recover.