1. Advantages and disadvantages of carbohydrates

Analysis from the aspects of increasing muscle and reducing fat.

superiority

1. provides energy for physical activities.

2. It can be converted into muscle glycogen to achieve muscle enhancement effect. 3. Reduce cortisol (the stress cord in the body will consume muscles).

disadvantaged

1. Eating too many carbohydrates is easy to get fat. 2. Eating high-sugar carbohydrates is more easily absorbed by the body. If you don't know it when you eat too much, you will be too lazy to move after eating, and fat will accumulate more easily.

This is why many people who lose weight are afraid to eat carbohydrates once they start to lose weight. Whether you gain muscle or lose fat, you must eat carbohydrates, but also pay attention to ways and means. There is nothing wrong with carbohydrates themselves. What is wrong is the uncontrollable mouth.

The core content of notes

How to arrange diet to increase muscle and reduce fat (carbohydrate-based weight loss method)

2. Carbohydrate postposition

Simply put, it is to put half of the daily carbohydrate intake after training and reduce the carbohydrate intake in the rest of the time. Because the carbohydrate intake after training is well utilized by the body, it can repair muscles to achieve muscle gain effect, reduce cortisol, protect muscles from loss and avoid fat accumulation.

Example 1

After training at 9 o'clock in the morning, put most of the carbohydrates in the day after training (intake within 30 minutes after training) and lunch intake, and eat less carbohydrates in the afternoon and evening. After all, there is little activity, and if you exercise less, you will eat less.

Example 2

For the training at 5: 30 pm, put most of the carbohydrates of the day after training (intake within 30 minutes after training). If you need to gain muscle, you can eat another meal after 1-2 hours, but people who lose weight should not eat any more. Going to work for a long time and exercising less during the day can reduce the intake of carbohydrates and avoid excessive accumulation of abdominal fat and form a small belly.

summary

1. Shut up and pick up your legs.

2. Eat more if you practice, eat less if you don't practice, and make rational use of carbohydrates. With training and consumption, carbohydrates have a place to go. Without training and consumption, carbohydrates have no place to go and can only form fat.

The training mentioned above is really serious training, not going to the gym to take pictures, otherwise any method will be useless!

4. 30 minutes after practice is the "golden window period of muscle gain", grasp it!