Some people have lost 20 kilograms without any effect, while others have lost 10 kilograms, probably because the former has lost a lot of muscles, while the latter has lost most of the fat.
When it comes to reducing fat, people always make a stupid mistake: reducing fat also leads to a lot of muscle loss. Yes, you did lose fat, but you also lost the same amount of muscle. Because the density of muscle is higher than that of fat, you do look smaller, but this is not our original intention of reducing fat (especially for bodybuilders and most male bodybuilders).
The loss of muscle will not only make you lose the visual effect you should have after losing fat, but also make it more difficult for you to lose fat further, because muscle is an important guarantee for your high basal metabolic rate. 10 pound muscle consumes 50 calories a day at rest, so if you lose 10 pound muscle, you will consume at least 350 calories a week, which is equivalent to a 40-minute aerobic training.
Muscle insulin sensitivity also plays an important role in reducing fat. The greater your muscle mass, the stronger the insulin sensitivity of muscle cells, the easier it is for insulin to act on muscle cells, and the easier it is for muscle cells to repair and grow. This means that if you have more muscle mass, the nutrients you consume are more likely to be used by muscle cells than fat cells. Not only that, the greater your muscle mass, the greater the weight and intensity you use in training, and the more calories you can burn. It can be seen that it is very important to prevent muscle loss when reducing fat!
Aerobic exercise on an empty stomach (most commonly running on an empty stomach in the morning) is the most commonly used way to reduce fat. If you are a user of drugs or supplements, this is really a good way to lose fat, but for natural bodybuilders, it is a good way to eat muscles. First of all, long-term fasting can lead to an increase in cortisol levels, especially when you get up in the morning. If you don't eat, it will continue to rise, not to mention doing exercise. Cortisol can provide energy for the body by breaking down muscles, and a high level of cortisol will undoubtedly make you lose muscles. Not only that, if cortisol rises to a certain level, it will be difficult to get down this day, especially if you are in a state of insufficient calories. In other words, after aerobic exercise on an empty stomach, you are wasting muscles all day.
It is suggested that the best time for aerobic training is in the late stage of your absorption, that is, just after digesting your last meal. Training should add meals, especially carbohydrates.
The maintenance and improvement of muscle strength is the most powerful proof that muscle is not lost. If you insist on using heavy weight training during the fat loss period, your body will maintain your existing muscles according to the needs of survival; If you train with a small weight, your body will "feel" that you don't need so many muscles at all, which will reduce your muscle mass, because muscles will consume a lot of calories, which is a great burden for you with insufficient calories.
Another mistake is to train with a high number of groups. Many people use high group number to reduce fat and improve muscle separation at the same time, but unfortunately it backfires. You can't separate muscles, all you can do is make them bigger or smaller. The degree of muscle separation comes from the combination of low sebum and large muscle. There are still many people who want to use high group number to consume more calories. The reason why high number of groups is not recommended is that strength training with too high number of groups will make muscles slowly lose without recovery. When you are in a state of insufficient calories, the resilience of your muscles will be greatly reduced. Increasing the amount of training at this time will reduce the performance and volume of muscles because it is difficult to recover.
It is recommended to do strength training in your fat-reducing stage, and try to ensure your training weight, not multiple groups.
If you want to lose weight by aerobic exercise,
If you want to lose weight by aerobic exercise, then you have only two choices: low intensity and long time (walking, etc. ) or high-intensity interval (sprint, HIIT, etc. This is about your hormones. Long-term moderate-intensity isokinetic aerobic exercise (such as jogging, cycling, elliptical machine, etc. ) will greatly improve your cortisol level, in other words, break down your muscles; Low-intensity aerobic exercise, such as walking for an hour, will bring relaxation effect and reduce cortisol; High-intensity interval training (HIIT) will increase cortisol, but it will not bring obvious adverse effects due to its short time. Moreover, HIIT has a significant burning effect, which can greatly improve your metabolic rate after training, and its total heat consumption far exceeds that brought by simple moderate-intensity isokinetic aerobic exercise.
Suggestion: if you practice once a day, do strength training; If you practice twice a day, aerobic exercise training chooses to do low-intensity aerobic exercise for 45-60 minutes, or high-intensity intermittent aerobic exercise (HIIT) 15-25 minutes.
Many people's decision to lose weight is emotional: I want to be thin! I want it now! The idea of being too eager for success makes their approach extreme: few carbohydrates or even zero carbohydrates; Zero fat; Two hours of aerobic exercise every day; Plus some fat-reducing drugs ... Generally speaking, this extreme diet of eating less and practicing more will encounter bottlenecks within 4-6 weeks, because your basal metabolism becomes extremely low, your body is more likely to store fat, and you lose muscles because you need energy badly. It is difficult to reduce the bottleneck, because you can't eat less and have no strength to practice more.
It is recommended to lose weight step by step. On the premise of satisfying macro nutrients (protein per pound 1g, fat 0.35g), the calorie intake accounts for 85% of your total consumption, which not only gives you a considerable calorie deficit, but also ensures your strength level.
As the main energy source of your strength training, sugar is of great significance to ensure that you don't lose muscle, especially when you want to lose fat. Usually you can eat less carbohydrates, but you must eat carbohydrates before and after training. You don't have to worry that carbohydrates in training meals will make you fat. On the contrary, it can ensure the intensity of training, maintain muscles and maintain basal metabolic rate, thus promoting fat burning.
You need to note that the training snack is called "snack" because it is not a traditional dinner, even though it happens to be at your dinner time; What you want to eat in a day is actually decided when you get up. Training and meals are part of it, not "adding"; What you have to do is to allocate your order to different times reasonably.
Although aerobic exercise before bed is not very common, it is still worth mentioning. Aerobic exercise, especially continuous moderate-intensity aerobic exercise, can improve cortisol levels. For natural bodybuilders who don't use drugs, it is undoubtedly the best to keep the lowest cortisol level before going to bed. When your cortisol level is high, it will be more difficult for you to fall asleep, and it will be difficult for your muscles to recover during sleep. Not only that, you will be in a state of muscle catabolism of 7- 10 hour. It is recommended not to do aerobic exercise before going to bed. Instead, you can do resistance training.