There are many purposes of fitness, but most of them have two purposes, reducing fat and gaining muscle. Reducing fat is to make people thinner and healthier at the same time, and increasing muscle can play a role in shaping. When it comes to gaining muscle and losing fat, in the eyes of many bodybuilders, they all want to lose fat first and then gain muscle. It seems that losing fat and gaining muscle just can't be done at the same time. They think that reducing fat means that energy intake is less than energy consumption, while increasing muscle is just the opposite.

But according to many experiments, in fact, fat loss and muscle gain can be carried out at the same time. The key is how to train to achieve the goal of increasing muscle and reducing fat at the same time.

As for why muscle gain and fat loss can be carried out at the same time, if it is more complicated, today's "gentleman" will simply say, "gentleman" has always stressed that whether you exercise to lose fat or gain muscle, you should not care about the weight problem, depending on whether your body fat rate and your chest circumference and waist circumference have changed, because normal fitness training may not necessarily lose weight or gain too much muscle, and fat is consumed at the same time.

Simply put, a fat man's muscle content may reach 30% of his body, while a muscular man's muscle content may reach more than 40%, or even more. Even if fat people and muscular men don't exercise or train every day, muscles will consume some calories and energy every day, but muscles consume more energy.

Secondly, the secretion of growth hormone and testosterone, both of which can gain muscle and lose fat, so how to gain muscle and lose fat at the same time is actually how to stimulate the secretion of these two hormones:

1, the more stimulation, the more hormone secretion.

The higher the intensity of fitness training, the more these two hormones are secreted, so if you want to lose fat and gain muscle at the same time, you must carry out moderate and high-intensity resistance training.

2. Exhaustive training can stimulate more effectively.

The so-called exhaustive training is actually easier to understand, that is, when you do training, you will never have the strength to do the next move, and so will coercion. You usually do 100 kg bench press, and 20 is the limit. After finishing, you can change to 80 kg bench press and do 10, which is actually compulsory training.

3. Training of large muscle groups

The so-called large muscle group training refers to the training of muscle groups such as back and legs, so you should do more high-intensity fitness training such as squats and hard pulls.

4. Strength training can always stimulate hormone secretion more than aerobic training.

5. Change your training plan

From many studies, it is found that changing your fitness training plan often can promote the secretion of these two hormones.