By eating high-calorie food rich in protein, we can increase muscle mass and increase more body fat on the basis of existing body fat. Although you will become stronger, you can't see much change in the mirror, which really hurts your self-confidence and enthusiasm.

If you choose to reduce fat first, it is easy to see the effect of reducing fat. Of course, some people will say that people who are already thin will look very thin if they lose fat again.

In fact, as long as you carry out resistance training while reducing fat, you will not be worried.

The initial effect of novice fitness will be obvious soon, because your muscles will react greatly when stimulated by this new stimulus for the first time, which is usually considered as the stage for weightlifters to gain muscle strength quickly.

Combined with this effect, resistance training can make novices keep their muscles as much as possible, and often gain muscles during fat loss.

Extended data:

Dietary principles in the process of reducing fat

Principle 1: Eat less and eat more.

In promoting muscle growth and reducing body fat, eating less and eating more meals is better than eating more and eating less meals. Eating six or more meals a day can help your body digest food more effectively, so that you can eat more protein and other important nutrients. Of course, it should be noted here that every meal with more meals should be less.

Eating once every three hours can make your nutrition supply more stable and sufficient. Doing so can also reduce the risk of body fat storage, promote you to develop healthier eating habits, and make you consume more dietary fiber, fruits and vegetables, as well as protein and water.

Rule 2: You must have breakfast.

If you can only eat one meal a day, please choose breakfast! A day's work lies in the morning, which is also good for your health. After a night's sleep, the body uses 7788 nutrients, so we need to eat a rich breakfast to provide enough fuel for the body, improve metabolism and burn fat!

Principle 3: Eat vegetables at will.

Green vegetables are low in calories, rich in fiber, very full, and contain different vitamins and trace elements. Green vegetables are the basis of weight loss menu!

Principle 4: How high quality protein is.

Every cell in our body needs protein to construct, and protein is everyone's muscle! High protein supplement has many benefits, it can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth! Because it takes longer to digest protein than carbohydrates, a high-protein diet is more resistant to hunger!

Rule 5: Don't quit carbohydrates.

Foods rich in carbohydrates such as rice, noodles, fruits, beans and potatoes are very important, because carbohydrates are the main energy source of the body, and our brain, central nervous system and heart mainly rely on carbohydrates as energy. So at least one third of every meal should come from carbohydrates.

Principle 6: Less oil, less salt and less sugar.

Master the reasonable proportion of carbohydrate, protein and fat, and make adjustments according to your own situation. Here are some simple and practical fat-reducing meals for you. As for breakfast, you can also choose some dishes from the menu. Whole wheat bread, milk and boiled eggs are all good choices.

People's Network-Do dieters eat or not eat after fitness? Very tangled