First, how to increase muscles
1. Strength training
For girls: Don't worry that strength training will turn you into a King Kong Barbie, increase your muscles while consuming fat and enhance your metabolic function. You know, muscles are also consuming calories when they are not exercising. Therefore, girls want to be strong unless they take medicine! Unless you take hormones!
2. Diet coordination
In the process of gaining muscle and losing fat, don't consume excess fat, so please control your daily diet, don't eat foods with high calories, and eat foods with high protein content and whey drinks to gain muscle. You can eat more egg whites every day and remember to remove the yolk. Eat more crude fiber food and drink less or try not to drink.
Second, how to reduce fat
1. Control diet
Please match the diet meal with foods with less oil, less seasoning, less salt and more water. Most girls have such a misunderstanding: drinking too much water will make them bloated! Bian Xiao wants to tell everyone that drinking too much water will not cause edema. Drinking more water is an act to keep us healthy at any time. Eating too much salt will cause edema. At the same time, three meals must be normal and try not to eat after six o'clock in the evening. Please control yourself!
2. Aerobic exercise
It is recommended that girls do aerobic exercise at least two or three times a week. You must have perseverance, and it will be effective if you persist for more than half an hour at a time. For example, running, skipping rope and cycling are all good forms of exercise, which are not strong, easy to adhere to and suitable for girls.
Third, flexibility training.
Muscle gain and fat loss can not be separated from flexible training, and stretching must be done before exercise! This is to relax the muscles that are too tense in your body and relieve muscle soreness after exercise. Doing some stretching exercises can reduce physical fatigue and improve the quality of sleep.