Can you lose fat and gain muscle at the same time? Fat loss and muscle gain can be carried out at the same time, because both fat loss and muscle gain can be used for strength training.
In fact, from the training point of view, there is absolutely no contradiction between muscle gain and fat loss. Unless you don't do strength at all, muscles won't grow. However, if you do strength training seriously at a certain frequency, or even concentrate on strength training like many boys, in this case, you must be losing fat, because we all know that the higher the muscle content, the higher your basal metabolism, and at the same time, strength training will bring excessive oxygen consumption, and fat will continue to burn within 24 hours after your training.
Moreover, many boys also have this experience, that is, they don't do much aerobic exercise, and almost only do strength, so the body fat rate will gradually decrease and the muscles will be highlighted, but the rate of body fat rate reduction will be slower than that of you doing a lot of aerobic exercise.
Then, the main contradiction between gaining muscle and losing fat actually lies in diet.
As we all know, if you want to gain muscle, you must have a calorie surplus, regardless of carbohydrates, because the synthesis of protein needs the participation of carbohydrates, that is to say, when thin people increase, fat and muscle must grow together, but as long as you don't eat junk food, you can't eat a fat person directly, so don't worry.
But to lose fat, there needs to be a calorie gap, and the daily intake should be less than the expenditure. At this time, if you add a lot of protein while increasing muscle growth, you still need to supplement carbohydrate intake, but this will have a negative impact on your fat loss, so the two are bound to be contradictory.
How to gain muscle while losing fat? 1. Training reaches enough intensity.
Don't be the kind of person who plays games with his mobile phone and brushes his circle of friends from time to time in the gym. You need to use a concentrated and continuous training method to gain muscle and burn fat.
First of all, change the original static mode of doing three groups of the same actions, and consider alternating pull-ups (hard pull), push-ups (push-ups) or low-body pushes (squats). Another key is to practice as many times as possible, and learn from the concept of CrossFit (a unique functional training course that has become popular in the United States in recent years) to complete all the training movements with the maximum weight that can be tolerated in the shortest time.
2. Eat once every three hours.
Eating less and eating more meals can better regulate blood sugar, promote muscle mass and eliminate mood swings and overeating.
Ideally, every meal is a combination of carbohydrates, protein and fat. If you work outside, at least choose healthy things, such as nuts, dried fruits, energy bars or ready-to-eat protein drinks.
Refuse to drink alcohol
There is nothing wrong with moderate drinking, but if your goal is to gain muscle and lose fat, then you must try not to drink for 30 days.
Alcohol will affect your sleep, increase the release of stress hormone cortisol, and reduce the synthesis of protein, thus affecting muscle fiber repair. In addition, alcohol will reduce the water-soluble vitamins you need to synthesize hormones during exercise and reduce your body's recovery ability.
4. Target speed training
Sprinters have the least fat and the strongest body. This is what most people dream of. When you run faster, you can improve your muscle volume and strength, and improve the efficiency and even flexibility of your nervous system.
5. Carry out mixed cross-training
Your body has amazing and rapid adaptability, so you need to keep it in a habitual state of exercise as much as possible, so mixed training is very important.
6. Join high-intensity swimming training
Swimming can make your body more distinct, but don't think that just swimming in the swimming pool is enough. What you need is not leisurely swimming, but intensive interval training to swim.
7. Develop good sleep habits
If you don't get enough sleep for 7 hours, it's hard for you to gain muscle and lose fat. Of course, for both, the best sleep time is 8 hours.
The first step to lose weight and gain muscle in the gym is to warm up.
If you really can't keep up with your physical fitness, or your weight is high, the speed of the treadmill can be set between 6.50 and 7.00 (depending on your height, if you are short and heavy, you will slow down accordingly), which can prevent your knees from being crushed by your own weight. Then run 10 minutes, walk for 5 minutes, and then lengthen the time with the improvement of physical fitness.
The second step is aerobic exercise.
The popular explanation of aerobic exercise is the type of exercise with smooth breathing, low intensity and long duration. Complete a certain amount of exercise in a certain period of time through continuous or repeated activities. During the whole exercise, we can successfully complete the breathing process, but the difference is that breathing is slow and fast. For example: long-distance running, swimming, skipping, aerobics, cycling, mountain climbing and so on. And the corresponding fitness equipment is: Chen Han treadmill, exercise bike, elliptical machine, mountain climbing machine and rowing machine.
The third step is strength training.
Finally, do equipment training under the guidance of the gym coach. If the weight content is high, it is necessary to choose a training plan with light weight and many times. Don't worry that the muscles you exercise will make you look "stronger", because people who exercise to lose weight have less muscles and lose them when sweating, so doing equipment training can only prevent your muscles from losing too fast! Girls are also suitable for equipment training whether they are slimming or losing weight!