Muscle loss during fat reduction is a headache for many trainers. Let's first look at the necessary conditions for muscle growth. 1, muscle destruction, muscle growth mode is excessive repair after injury, so that muscle tissue hypertrophy. Many trainers blindly pursue aerobic training as the best way to reduce fat, do a lot of aerobic training and ignore strength training. Aerobic training is necessary, but it cannot be the main training method during fat reduction. Strength training consumes far more calories than aerobic training at the same time, and muscle tissue repair still needs to consume calories. The increase of muscle mass will also enhance the basic metabolism of the human body itself. 2, carbohydrates, most trainers blindly ask for weight loss when reducing fat, try to eat less or not eat staple food at all. At this time, the body's glycogen level cannot meet the body's training needs, and the body will choose muscle glycogen that will not threaten life even if it is reduced, leading to muscle decomposition. 3. protein, the fitness industry promotes protein in various ways. It seems that you can grow a lot of muscles quickly even if you eat protein powder without training, but it is not. Protein's function is actually very simple and practical, which is the function of cell repair. Protein is very important for the repair of body tissue after training. Furthermore, when the content of protein is high, people generally feel full, so it is very necessary for people to choose high protein when reducing fat.

4, amino acids, glutamine, branched-chain amino acids can make the body without any side effects, so that muscles can obtain energy efficiently and strengthen muscles. It can also promote body repair and effectively prevent muscle loss during training. They are metabolized in muscles, not in the liver, so trainers don't need to worry about rumors that supplements are harmful to the kidneys. Diet to prevent muscle loss: Usually there are only two things for dinner during fat reduction, vegetables and chicken breast (steamed or boiled). The only seasoning for eating chicken breast can only be soy sauce, so don't consider the rest. The content of calories, fat and salt will help you offset the effects of some training. If you feel hungry, chew a whole wheat bread.

You can eat simple carbohydrates and fat for breakfast during fat reduction, and you must eat it. In addition, you need to add more high-quality protein to prevent muscle breakdown. Whether you are male or female, muscles will consume more calories, giving you a higher basal metabolism. Simple carbohydrate recommendation: refined pasta, cake. Complex carbohydrates: forget it, it's whole wheat steamed bread. High quality protein: egg white, whey protein powder. Vegetable dosage: You need to find the appropriate dosage yourself. What is appropriate? In this way, you won't feel hungry before lunch, and you won't be unable to eat all the planned food because of this extra meal at lunch. Ordinary people have reached the limit of eating half a broccoli.