For men's fitness, if you want to gain muscle, you must gain weight. However, when many women lose weight, they don't want muscles to become the burden of weight gain. It is a tricky problem to burn fat and gain muscle at the same time. You must eat enough food to promote muscle growth, and at the same time make wise nutrition choices to help nutrition enter muscle tissue first, not fat. Diet itself is not enough. In order to maximize the exercise effect, resistance training and high-intensity aerobic exercise are also needed. There are six most effective techniques to help you understand the subtle differences between muscle exercise and weight loss.

1. Increase protein intake.

Don't be afraid to spend money on protein. Consider increasing the daily protein to 1.5-2kg/ body weight. Eating a lot of protein and eating a balanced diet all day will help to protect muscle tissue from injury. When amino acids float in the muscle tissue system, the body will feel and absorb them. In addition, recent research shows that eating five times the recommended amount of protein every day has no adverse effect on body fat storage.

A high-protein diet has been proved to have a positive effect on the calories burned throughout the day. This is manifested in the increase in the amount of heat burned during the digestion, absorption and distribution of nutrients, which is called the thermal effect of food (TEF).

2. The increase of exercise muscles is not only to lose weight.

Spending time on endless training, using lightweight and high-group exercises, is not the best formula for muscle growth. Instead, focus on compound sports, such as squat, hard pull, pressing and so on. These exercises can help you lift your weight and stimulate your muscles to the maximum, which is why they should be the basis of every exercise. Each group keeps negative weight step by step for 5-8 times. Combining strenuous resistance training with high repetition training is an ideal choice for muscle growth.

Cut off carbohydrates

Most carbohydrates are not completely reduced, but consumed two hours before and after exercise. The rest of the carbohydrates should come from high-fiber vegetables all day. Vegetables help control your energy and avoid hunger.

A good starting point is 1.5g/kg of carbohydrates per day (1g/kg if you are overweight). Of course, the amount of exercise you do on a given day will have an impact on this. On non-training days, consider reducing carbohydrates to 0.75- 1.0g per catty.

4. Keep healthy fat

Too many women cut fat intake by hook or by crook in order to reduce body fat. As a result, they are not only losing weight, but also losing their hair, breaking it and even becoming haggard. Fat plays an indispensable role in maintaining cell structure and hormone level, and it is very important to support the construction environment of muscle.

Consume about 0.5 grams of fat per catty of body weight every day. This means that a woman who weighs 150 kg will consume about 75 grams of fat every day. Examples of healthy fats include salmon, sardines, walnuts, flax, chia seeds, macadamia nuts, avocados, olive oil, sesame oil, egg yolk and coconut oil.

5. Take in the right amount of calories

If you want to keep building muscle lines while burning fat, you must find your calorie "sweet spot". You need to consume enough calories to promote muscle building and burn the fat in fat storage.

Remember, never go on a diet! First you try to increase muscle tissue and burn the stored fat. A woman who goes all out in the gym needs a proper balance between macro nutrients and enough calories to increase her efforts to exercise muscles and reduce fat. This is what I suggest to do.

6. Burn fat with your heart, not calories

One of the biggest mistakes people make when trying to burn body fat is to do steady aerobic exercise for a long time. This can burn calories, but it will also make the body lack calories, so the body begins to burn muscle tissue first, not body fat. On the contrary, taking HIIT as the main form of aerobic exercise can maintain muscle mass and even increase the utilization of fat.

After warming up for 3-5 minutes, go all out for the first 60-second training interval. Then let yourself recover until the heart rate returns to a comfortable speed. This process should take 2-4 minutes. Then go all out to train. The key to HIIT is to go all out like a bat between work. Otherwise, the result will be disappointing.

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