The core of healthy weight loss is to lose too much fat. It is worth noting that you should never let sweat take away your muscles. In the process of losing weight, the role of muscles should not be underestimated. It is found that most people don't know what they need to eat to gain muscle, and they need to assist those small exercises to gain muscle. In fact, do you need to add high-quality protein to gain muscle? In the process of reducing fat and increasing muscle, it is necessary to supplement enough protein to assist the small exercise of increasing muscle, otherwise the fat will be reduced and the muscle will be reduced. ?

In the process of losing weight, how to reduce fat and gain muscle? 1, why lose weight and gain muscle.

Is there a relationship between losing weight and gaining muscle? You know, as long as the muscle content in the body increases, the basal metabolic rate will increase. If the basal metabolic rate is high, you can consume more calories every day and lose weight faster. If you only pay attention to reducing fat in the process of losing weight and don't pay attention to protecting muscles, then after a lot of muscle loss, your exercise ability will decline and the effect of burning fat will be greatly reduced.

2. In the process of losing fat and gaining muscle, high-quality protein is indispensable.

During the period of reducing fat, you should ensure that you get enough protein from your daily diet. Insufficient intake of protein is not conducive to muscle repair, which may easily lead to muscle loss and affect the effect of reducing fat. You can eat more eggs, fish, shrimp, milk, chicken breast, beef and so on. , is the main source of high-quality protein. You should also eat more soy products rich in plant protein. The combination of animal protein and plant protein can improve the absorption and utilization rate of protein.

3. What exercise can help to exercise muscles?

Such as push-ups, running, abdominal wheels. Muscle-building exercise can obviously enhance the function of muscles and joints, and improve the flexibility and flexibility of joints. Muscle-building exercise also has a good effect on visceral function, especially on cardiovascular system and respiratory function, which can enhance the contractility of the heart, increase the cardiac output, keep the vascular system in good elasticity, reduce the deposition of metabolites such as cholesterol on the vascular wall, and reduce blood lipid.

Muscle-building exercise can enhance the strength of respiratory muscles, increase vital capacity, improve vital capacity ventilation and ventilation function, and help to oxidize and burn more excess fat.

The above is the way to lose fat without losing muscle. Only by strengthening your muscle mass can you really lose fat without losing muscle.