Although the two goals of gaining muscle and losing fat seem to be contradictory, it is not difficult to achieve ideal results if you take some time to determine your main goal, and then make a wise training plan on this basis and implement it carefully. For example, you can focus on the plan. If the fat content is high, you can do 40% strength training and 60% aerobic training in the plan, and make corresponding adjustments according to the specific situation. But this is not the focus of this article. This paper mainly talks about the method, that is, the super group training method, which allows you to lose fat and gain muscle at the same time.

First of all, we should understand what is superior training method. Simply put, the super group training method is to carry out several exercises in a certain part (or relative parts such as two heads and three heads, chest and back) in turn, with no rest or short rest between groups, usually 4-6 exercises.

When training for the same muscle group, the principle of selecting multi-combination movements is that the movements must conform to different angles.

For relative muscle groups, in the same cycle, the movements of relative muscle groups should also be staggered.

According to the goal of reducing fat and increasing muscle, considering the increase of muscle circumference and fat consumption, we should use the intensity level of medium and low load to carve muscle lines, that is, below 12 ~ 15rm.

For example:

First, for a part, exercise the chest four action combinations:

【 Dumbbell supine press (lateral pectoralis major) 12 ~ 15RM/ 1 group 】

[Tilting dumbbell flying bird group upward 12 ~ 15rm/ 1 (upper chest and deltoid toe)]

[downward dumbbell bench press (middle and lower chest) 12 ~ 15RM/ 1 group]

[Push-ups (middle chest) 12 ~ 15RM/ 1 group];

Do 3 groups in the whole cycle.

Second, the relative position, exercise the six action combinations of the chest and back relative muscles:

【 downward oblique supine compression (pectoralis major) 12 ~ 15RM/ 1 group 】

[Pull-ups (latissimus dorsi) Exhaustion]

【 supine arm flexion pull-ups (pectoralis major) 12 ~ 15RM/ 1 group 】

[Sitting posture heavy hammer chest pull-down (latissimus dorsi) 12 ~ 15RM/ 1 group]

【 Push-ups (pectoralis major) 12 ~ 15RM/ 1 group 】

[dumbbell rowing (latissimus dorsi) 12 ~ 15RM/ 1 group]

Do 3 groups in the whole cycle.

Similarly, in the plan, you can practice three times a week, each time involving 2-3 parts of super group training, and at the same time increase aerobic exercise 3-4 times a week, so that you can gain muscle while losing fat. Supergroup training can not only help burn fat, reduce fat and gain muscle, but also have three major benefits:

1, enhancing cardiovascular function.

2. A good transition method of fitness platform period.

3. Carve muscle lines.

I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you