Similarly, those who are anxious to change their body shape and feel anxious about their body shape should not be deceived by gaining muscle and losing fat at the same time. In modern medicine, it is actually possible to lose fat and gain muscle, but at the same time, it is impossible, or only a few percent can make you do it at the same time. Modern people are very anxious, and many emerging industries make money by selling anxiety.
Now let's talk about why fat can't be turned into muscle. Muscle is skeletal muscle and fat is fat cell, both of which can be touched and seen. After aerobic exercise, many people find that their figure has become symmetrical, they are no longer obese, and their muscles are looming. This is not because fat becomes muscle, but because oxygen can burn fat, consume the energy ATP in fat and make fat smaller and thinner. If his body fat rate is low enough, everyone can see the muscle lines of his body.
After the body fat rate is reduced, through strength exercise, to carve muscle lines, this time is to increase muscle. You already have muscles, but it may be covered with fat, so you can't see your muscles. For a simple example, muscle is water and fat is oil floating on it. After you volatilize the oil, you can see the water under the oil.
The human body is constantly metabolized, and different people have different degrees of metabolism. People who exercise regularly will naturally have a much stronger metabolism than those who can sit but can't stand and lie and can't sit. When it comes to metabolism, reducing fat is catabolism, and building muscle is anabolism. Coupled with fitness and muscle training, your metabolism will increase, so this is why many muscular men can eat a lot and eat happily without getting fat.
Want muscle, want to be thin and want to look good, so generally speaking, you have to go through the following three exercises. It should be pointed out in advance that they can't do it at the same time. You can speed up efficiency, but don't expect to take too many shortcuts.
Step 1: Reduce fat and lose weight.
This is why most people go to the gym. The process of reducing fat is mainly aerobic exercise. Aerobic exercise also recommends full-body exercise, and the most common ones are running, swimming, cycling and mountain climbing. In fact, many daily trainings, such as climbing stairs, use walking instead of taking transportation to work, so long-term exercise can slowly reduce your body fat rate. But if you want to lose weight quickly, you can do full-body exercise, such as running, swimming, hiit, bobby jumping and so on.
Step 2: Strength training
When you have reached a certain stage of aerobic training, you will officially enter strength training. The purpose of strength exercises is to help you improve your muscle strength when your fat is reduced, your body fat rate is reduced, and the innate outline of your muscles is revealed, because you haven't exercised for a long time, and you need the help of strength exercises to be explosive, agile, bouncing and coordinated. Strength exercises include squat, hard pull, bench press and so on.
Step 3: Carve lines locally.
When you get to this point, congratulations, you have become a fitness expert in your circle of friends. After the first and second steps, you begin to pay attention to the beauty of your body. For example, you want a vest line, a mermaid line or a handle of love, or you want to exercise your chest groove. This is the stage. You will pay more and more attention to variants, such as turning around, such as pinching your chest when pressing.