Can you lose fat and gain muscle at the same time? Reducing fat is what people call losing weight. In daily life, many people want to lose fat, but some people want to turn fat into muscle. Can you lose fat and gain muscle at the same time? Let's have a look.

Can you lose fat and gain muscle at the same time? 1 You can lose fat and gain muscle at the same time, because both can be used for strength training.

In fact, from the training point of view, there is absolutely no contradiction between muscle gain and fat loss. Unless you don't do strength at all, muscles won't grow. However, if you do strength training seriously at a certain frequency, or even concentrate on strength training like many boys, in this case, you must be losing fat, because we all know that the higher the muscle content, the higher your basal metabolism, and at the same time, strength training will bring excessive oxygen consumption, and fat will continue to burn within 24 hours after your training.

Moreover, many boys also have this experience, that is, they don't do much aerobic exercise, and almost only do strength, so the body fat rate will gradually decrease and the muscles will be highlighted, but the rate of body fat rate reduction will be slower than that of you doing a lot of aerobic exercise.

Then, the main contradiction between gaining muscle and losing fat actually lies in diet.

As we all know, if you want to gain muscle, you must have a calorie surplus, regardless of carbohydrates, because the synthesis of protein needs the participation of carbohydrates, that is to say, when thin people increase, fat and muscle must grow together, but as long as you don't eat junk food, you can't eat a fat person directly, so don't worry.

But to lose fat, there needs to be a calorie gap, and the daily intake should be less than the expenditure. At this time, if you add a lot of protein while increasing muscle growth, you still need to supplement carbohydrate intake, but this will have a negative impact on your fat loss, so the two are bound to be contradictory.

How to gain muscle while losing fat

1, training to achieve sufficient intensity.

Don't be the kind of person who plays games with his mobile phone and brushes his circle of friends from time to time in the gym. You need a concentrated and sustained training method to stimulate muscle growth and fat burning.

First of all, change the original static mode of doing three groups of the same actions, and consider alternating pull-ups (hard pull), push-ups (push-ups) or low-body pushes (squats). Another key is to practice as many times as possible, and learn from the concept of CrossFit (a unique functional training course that has become popular in the United States in recent years) to complete all the training movements with the maximum weight that can be tolerated in the shortest time.

2. Eat once every three hours.

Eating less and eating more meals can better regulate blood sugar, promote muscle mass and eliminate mood swings and overeating.

Ideally, every meal is a combination of carbohydrates, protein and fat. If you work outside, at least choose healthy things, such as nuts, dried fruits, energy bars or ready-to-eat protein drinks.

Step 3 refuse to drink alcohol

There is nothing wrong with moderate drinking, but if your goal is to gain muscle and lose fat, then you must try not to drink for 30 days.

Alcohol will affect your sleep, increase the release of stress hormone cortisol, and reduce the synthesis of protein, thus affecting muscle fiber repair. In addition, alcohol will reduce the water-soluble vitamins you need to synthesize hormones during exercise and reduce your body's recovery ability.

4. Target speed training

Sprinters have the least fat and the strongest body. This is what most people dream of. When you run faster, you can improve your muscle volume and strength, and improve the efficiency and even flexibility of your nervous system.

5. Mixed cross training.

Your body has amazing and rapid adaptability, so you need to keep it in a habitual state of exercise as much as possible, so mixed training is very important.

6. Join high-intensity swimming training.

Swimming can make your body more distinct, but don't think that just swimming in the swimming pool is enough. What you need is not leisurely swimming, but intensive interval training to swim.

7. Develop good sleep habits

If you don't get enough sleep for 7 hours, it's hard for you to gain muscle and lose fat. Of course, for both, the best sleep time is 8 hours.

Gym fat loss and muscle gain schedule

Step 1: Warm up.

If you really can't keep up with your physical fitness or your weight is high, the speed of the treadmill can be set between 6, 50 and 7, 00 (depending on your height, if you are short and heavy, you should slow down accordingly) to avoid crushing your knees by your own weight. Then run 10 minutes, walk for 5 minutes, and then lengthen the time with the improvement of physical fitness.

Step 2: Aerobic exercise

The popular explanation of aerobic exercise is the type of exercise with smooth breathing, low intensity and long duration. Complete a certain amount of exercise in a certain period of time through continuous or repeated activities. During the whole exercise, we can successfully complete the breathing process, but the difference is that breathing is slow and fast. For example: long-distance running, swimming, skipping, aerobics, cycling, mountain climbing and so on. And the corresponding fitness equipment is: Chen Han treadmill, exercise bike, elliptical machine, mountain climbing machine and rowing machine.

Step 3: Strength training

Finally, do equipment training under the guidance of the gym coach. If the weight content is high, it is necessary to choose a training plan with light weight and many times. Don't worry that the muscles you exercise will make you look "stronger", because people who exercise to lose weight have less muscles and lose them when sweating, so doing equipment training can only prevent your muscles from losing too fast! Girls are also suitable for equipment training whether they are slimming or losing weight!

Can you lose fat and gain muscle at the same time? 2 what protein powder to drink to reduce fat and increase muscle?

It is recommended to eat whey protein powder to reduce fat and gain muscle. First of all, the protein content of whey protein powder is very high, which can reach about 80%. Whey protein is rich in eight essential amino acids needed by human body, which is very helpful for muscle building.

Secondly, compared with other kinds of protein powder, whey protein powder has low carbohydrate content and will not bring extra calories to trainers, which is very helpful for the purpose of reducing fat.

Benefits of eating whey protein powder to reduce fat and gain muscle.

1, to help muscles grow better.

In resistance training, the ratio of testosterone to estrogen can obviously affect the effect of increasing muscle and reducing fat. Simply put, testosterone can promote muscle and strength growth, and estrogen may make people accumulate fat. Whey protein group has higher testosterone and lower estrogen, which is more conducive to gaining muscle and reducing fat.

In addition, when ingested by the human body, other protein will enter the internal organs preferentially, while whey protein will enter the muscle tissues preferentially. This means that whey protein, as a supplement after strength training, may gain muscle faster.

Different protein powder types have different effects on human hormones. For whey protein, the ratio of testosterone to estrogen is obviously higher, that is to say, for people who want to gain muscle and lose fat through strength training, the effect of whey protein may be better.

2, more conducive to reducing fat

For friends who want to lose weight through resistance training, whey protein has some other benefits. For example, whey protein contains a large number of branched-chain amino acids BCAA. Ingesting BCAA before and after exercise can ensure that the body consumes fat without losing muscle, which is more suitable for people who need to lose a lot of fat and weight.

Generally speaking, whey protein, as a supplement to protein after resistance training, is more suitable for gaining muscle and reducing fat than other protein.

How much protein powder do you drink to reduce fat and increase muscle?

1-2 spoons. Generally, you need 1.5g to 2g protein per kilogram of body weight every day. The dosage of protein powder should be calculated according to the daily intake of protein: the protein content in three meals a day should be deducted, and the remaining gap can be calculated according to the protein content of protein powder, so that you can get the quality of protein powder that you need to supplement every day. It is recommended to eat according to the recommended dosage indicated on the label, and do not increase or decrease it at will.

When to eat protein powder to reduce fat and gain muscle?

1, protein powder before training

Drinking protein powder is one of the most important moments before training. Within 30 minutes before training, you need to ingest 20 grams of protein powder that can be digested quickly. Similarly, they can be digested quickly and promote blood flow to muscles. Branched-chain amino acids are used as fuel in muscle exercise, which makes your training more intense and longer.

2. Eat protein powder after training

40-60 grams of protein should be added in time after training. Intake of protein from rapid digestion source immediately after training can improve the synthesis of muscle protein and stimulate more muscle growth.

Step 3 get up for dinner in the morning

When you wake up in the morning, your body lacks energy supply and your muscles are catabolic, so the first goal in the morning should be to stop attacking your muscles. Timely intake of 20-40 grams of rapidly digested protein can make amino acids enter the blood stream, prevent catabolism and replenish amino acids lost in muscles at night.

4. Supplement protein before going to bed

Because we don't eat when we sleep, and our bodies break down our muscles to make fuel when the sugar is low, we need protein with slow metabolism at night. Before going to bed, add 20-40 grams of casein. We believe that protein contains fine casein.

What should I pay attention to when eating protein powder?

1, do not take it on an empty stomach.

When the human body is on an empty stomach, it is best to eat food to meet the energy needs of the human body first, and then to repair and accumulate the body. So don't eat protein powder on an empty stomach, otherwise it will be digested by the human body as an energy substance, wasting protein. So, eat some other foods before or at the same time as eating protein powder. Protein powder can also be added to milk, soybean milk, cereal, malt extract and other foods to eat together.

2. Add spices to control.

Protein powder can be added to various foods to eat. If you like sweets, you can add sugar. If you like salty food, you can add salt, but not too much. Because too much sugar and salt intake is not good for human health.

3. Don't eat with acidic food.

Acidic food contains organic acids, which will form clots when it meets protein powder, affecting digestion and absorption.

4. Don't overheat.

Because protein powder contains many active substances with special physiological functions, they are all afraid of heat, once heated, they will lose their activity and their biological potency will be greatly reduced. Therefore, protein powder can not be boiled, but can only be dissolved in water, porridge and other foods below 40 degrees Celsius, and can also be eaten as a cold drink.