1 fat reduction period
During the fat-reducing period, aerobic exercise is the main exercise, supplemented by anaerobic exercise, and cardiopulmonary function and core area exercise are paid attention to, laying the foundation for the next muscle-building stage.
During the period of fat reduction, the body's reaction is to lose weight rapidly, gain muscle is not obvious, and the body fat content decreases obviously. For many people, this stage is also understood as a weight loss period.
2 muscle building stage
The training in muscle building period is mainly anaerobic exercise, supplemented by aerobic exercise, and pays attention to strength exercise in all parts of the body. During the muscle gain period, the body's response is to gain muscle, lose weight and gradually reduce body fat content.
Therefore, if the speed of gaining muscle and losing weight slows down during fat reduction, it means that there is something wrong with the training method and the training items need to be adjusted in time.
Suggestions are to reduce equipment training, especially heavy load training, and increase some cardio-pulmonary function training such as HIIT (high intensity interval training).
However, it is normal to gain muscle and lose weight slowly during the muscle gain period, and sometimes even the weight may increase instead of falling. Because the density of muscle is greater than that of fat, once the increase of muscle mass exceeds the decrease of fat, the weight will increase.
Then relax at this stage and continue to maintain the original training. After all, in the muscle gain period, weight is not the key consideration, but the index of body fat content needs to be paid attention to. As long as the body fat content keeps falling, it means that your figure is getting better and better.
Finally, I emphasize that you must know your stage before exercise, otherwise you will get twice the result with half the effort.