I remember the first formal contact with fitness, the first private class, when the coach asked me, what kind of effect do you want, what kind of shape do you want to become, do you want to shrink by one yard as a whole, or do you want to keep your weight unchanged, but your shape, lines and posture have changed?

In fact, I chose one method from aerobic exercise and muscle gain and fat loss. At that time, I didn't think too much, nor did I ask him the advantages and disadvantages of the two methods. I told him directly, "Coach, I want to be small, I want to relax."

As time goes on, we go further and further on the road of fitness, and gradually find that these are not two different roads. In a sense, gaining muscle and losing fat is an unavoidable part of the road to fitness, because aerobic exercise (basically running) has a bottleneck period and a rebound period. In the meantime, if we continue to insist on aerobic exercise, it is feasible and effective, but it has little effect.

Unless we want to go back, gaining muscle and losing fat is the best choice to continue to lose weight. Increasing muscle and reducing fat is a method of reducing fat while maintaining weight, which may be regarded as a general term for all methods with the same nature.

The principle of increasing muscle and reducing fat is simple. For example, if you have a box, you want to put a lot of things in it. In addition to compressing the object and stuffing it, you can change it into a bigger box.

Our bodies only consume so many calories every day. If we eat more calories, it will accumulate into fat. In addition to reducing our daily intake, we can also increase the total daily intake of calories by exercising muscles and increasing muscles. (Because muscle is the unit that consumes calories)

If the daily consumption exceeds the intake, the body will consume fat to provide energy for survival, activity and exercise. Although I lost fat, I gained muscle, so my weight basically won't change much. And because the density of muscle is nearly one-third larger than that of fat, the volume of fat is much larger than that of muscle under the same mass.

Therefore, as long as we insist on increasing muscle and reducing fat and exercising muscles, although the degree of weight change will be relatively small, people's figure will gradually become three-dimensional, concave-convex, convex, tough, linear and beautiful.

And others can't guess your weight at all, which I know very well. In others' eyes, my weight is between 120 and 130. Occasionally, some people think that I may have 140 pounds, but no one ever thinks that I am heavier than one hundred and fifty. .....

But in fact, my weight has been stable above 160, sometimes I will be decadent for a while, do not exercise, and will fluctuate up and down at the boundary of 170. ..........

If you want to lose weight, you can try strength training to gain muscle and lose weight, which will not only make you thinner, but also make you stronger! ! ! ! !