We all know that fitness is very important, especially for people who need to lose weight. Doing more exercise is good for our health. It can help us lose excess fat, increase muscle and make us look more powerful. Let's learn how to lose fat and gain muscle together.

Gluteus maximus 1 how to reduce fat and increase muscle activity

Sitting in a chair for a long time will lengthen the gluteus maximus and make it lose its strength. This is also the reason why squatting and jumping can't find the feeling of hip strength.

Middle gluteal muscle activation

The gluteus medius is the muscle on the side of the hip. It is the helper of gluteus maximus, which can make the legs more stable when standing and squatting.

Leg activity

Leg muscles are the strongest muscles in human body, but the muscle strength of front, back, inside and outside thighs of people who neglect exercise is easily unbalanced. In order to make the knee joint more stable in exercise, it is necessary to activate the parts of the thigh that are not often used.

Activation of pectoralis major

Push-ups are a classic chest muscle training action, but their function is not only to practice chest muscles, but also to push our bodies up steadily in order to carry out other upper limb training safely. This is the functionality of push-ups.

Core stability

The waist and abdomen are the parts connecting the upper and lower limbs, also known as the "core". The core of exercise can not only make your body more stable when you do big moves, but also make your waist and abdomen tighter.

Abdominal muscle endurance

Abdominal muscles are anti-fatigue muscles, but the weakness of abdominal muscles may make the neck and back tired first during training. If you want to have beautiful abdominal muscles, you must first fill in the short board.

Reverse activation

The back has long been neglected by fitness enthusiasts. Even many girls feel that their backs are wide and thick enough, and they don't want to practice any more. However, I don't know that "wide enough and thick enough" is just the illusion that the back muscles are relaxed caused by the chest. After the back strength is activated, your backache and your posture will be greatly improved.

cardio-pulmonary function

People who lack sports experience have poor heart rate reserve and tend to move too fast. After the training, I arranged a descending group for you. A few minutes a day can get you used to it.

How can we reduce fat and increase muscle? 2. Reduce carbohydrate intake at night.

Strength training needs sugar in carbohydrates to provide energy. However, the intake of carbohydrates at night, especially after 8 pm, will increase the opportunity for the body to store fat, because the body only consumes a small amount of sugar and glycogen at rest, and its metabolic capacity is also reduced when sleeping; The body will release more insulin, and a high amount of insulin will increase fat reserves.

Low-fat diet

There are three main reasons for the increase of body fat: first, excessive calorie intake; Second, there is too much dietary fat; Third, excessive carbohydrate intake. Therefore, if you want to lose fat, you'd better not eat foods with high fat content.

Reasonable training

Don't overdo strength training. Reasonable strength training can make the body produce hormones and enzymes that promote muscle growth and fat loss. Moderate exercise can prevent heat from being converted into fat and stored.

Reasonable allocation of carbohydrates

Indeed, body fat can be reduced without reducing carbohydrate intake. Here is a good way to add up all the carbohydrates you eat in a day.

Suppose it is 300g, then 30% (90g) is taken for breakfast and after training, and the remaining120g is evenly distributed to the other four meals.

Simply put, after training, enlarge some carbohydrates and get up early. After getting up in the morning for training, the body has the least chance to store calories as fat. At this time, blood sugar and liver sugar levels are very low, and most of the calories are used for "recovery" work.

Reasonable arrangement of aerobic exercise

Fat loss depends on oxygen and body shape depends on strength, so aerobic training should be done, but too much practice will affect muscle growth and metabolism.

Strength training should be kept within 60 minutes, and the arrangement of decreasing group and super group should be adopted. The intensity of muscle training is conducive to consuming more carbohydrates.