Reducing fat and gaining muscle are two things that many bodybuilders are very concerned about. However, if you want to lose body fat, you usually suggest increasing your calorie intake. We usually consume calories through three modules: thermal effect of exercise (TEE), basal metabolic rate (BMR) and thermal effect of food (TEF). The first kind of "physical activity" can increase the activity as long as we walk more without hitchhiking and climb more stairs without taking the elevator; The second "basal metabolic rate", accounting for 60-70% of the body's calorie consumption, is more important than the other two, but because most people think that burning fat requires more exercise, they often ignore how to improve it; The last one is "food intake produces thermal effect", which is mainly because we have to digest, absorb and metabolize the nutrients in food during the food intake process, so it will provide additional calorie consumption. Nutritionists call the process of calorie consumption caused by food intake thermogenic.

Heat consumption = physical activity+basal metabolic rate+thermogenic effect of food intake. The key to building a slim figure is to understand the proportion of these three calories through the above picture, in which "physical activity" and "basal metabolic rate" account for the highest proportion. Therefore, before we start to lose weight, we must think about how to improve our consumption. Because the basal metabolic rate of each age group is different, we will reach the peak of life from 15-29 years old, so you will find that no matter how we eat at this stage, it seems that we are not easy to gain weight and lose weight. However, as long as we are over 29 years old, it is easy to get fat, which is a warning that our muscle mass is beginning to decrease and the basal metabolic rate is beginning to decline.

If you want to build a lean body, you must increase your muscles and increase your basal metabolic rate. For example, the original BMR of a 20-year-old adult male is 1580 kcal; By the age of 50, his basal metabolic rate has dropped to 1.400 calories, which means that his basal metabolic rate is reduced by 1.80 calories a day, which is equivalent to the calories of a slice of strawberry toast or a can of cola. In other words, when he goes from a 20-year-old teenager to a 50-year-old middle age, the basal metabolic rate becomes lower because of muscle loss. Even if he eats the same amount as when he was young, his body fat will gradually accumulate, which will lead many people to gain weight in middle age.

So you should know that the so-called basal metabolic rate refers to the minimum energy consumed by muscles, brain, heart and major organs of the body in order to maintain life. Among them, muscle consumes the most calories, and muscle here refers to skeletal muscle. Therefore, in order to improve the basal metabolic rate, it is necessary to increase the muscle mass of skeletal muscle through exercise and training in order to burn calories effectively.

To improve basal metabolic rate, it is necessary to increase the muscle mass of skeletal muscle through exercise and training in order to burn calories effectively. Age and muscle growth. There must be many people here who will ask, is there a relationship between age and muscle growth? In fact, human muscle is a very simple tissue. As long as we can give it a proper and fixed amount of * * *, it will begin to grow strong muscles. Therefore, it goes without saying that people aged 30-40 can build their ideal figure and muscle mass through repeated training even when they reach 50 years old, no matter how old they are. Once our muscle mass increases, the basal metabolic rate will increase, and at the same time, the physical activity momentum of muscle will increase simultaneously, so that the calories consumed will be higher than the calories consumed, thus gradually reducing the excess fat in the body. In addition, because the body that gains muscle is more likely to consume calories, even if it occasionally consumes a little more calories, it is not easy to accumulate fat in the body and it is not easy to get fat.

Reference /t country, drax

Editor//David