How men lose weight, lose fat and build muscle

Training method: A combination of aerobic and anaerobic training.

Aerobic training can free fatty acids in fat tissue to provide energy, and at the same time can cause a negative balance of body calories, thereby promoting the consumption of body fat. It is one of the best exercise methods to reduce fat. Specialized aerobic training can achieve the purpose of reducing fat, but the body shape is not beautiful. Anaerobic training is a double-edged sword. It can not only reduce excess subcutaneous fat, but also increase muscle and body. To lose abdominal fat, you need to exercise that is both comprehensive and targeted.

For example, it is best to exercise other parts of the body at the beginning of a training class to minimize glycogen consumption in the body, and then perform abdominal exercises or aerobic training, so that the fat reduction effect will be more ideal. Don't start abdominal training immediately after training, so that your abdominal muscles will become tired before glycogen is consumed to the minimum level. In other words, the abdomen is already tired before the body is completely tired. This is due to the high abdominal fat content and poor abdominal contractility. Abdominal fatigue will affect the effectiveness of strength training in other parts, because during strength training, abdominal muscles need to contract to coordinate the efforts of other muscle groups, including breathing.

The decline in abdominal contraction ability will inevitably affect the quality and fat-reducing effect of strength training. If you carry out exercises with other body groups first to reduce the glycogen in the muscles to a minimum level before doing abdominal exercises, or perform aerobic training, it will not affect the exercise of other muscle groups, allowing the muscles to be better stimulated, preventing muscle loss, and achieving the purpose of burning fat.

Training intensity: Increase the intensity of anaerobic training to steadily increase the strength of the muscles, make the muscles strong and elastic, and thereby optimize the body shape. Expert advice: If you want to digest more calories, you must use high-intensity and high-weight exercises. If you use low-weight and high-intensity training, even if the interval time is short, the total amount consumed will not be as much as that consumed by high-weight and high-intensity training.

The ideal training intensity is 75-80% of your maximum load, and the number of attempts is not less than 6 times. The purpose is to deplete glycogen in muscles without fatigue or damage muscle tissue. Make each group and every exercise give strong stimulation to the muscles to prevent them from shrinking and achieve the goal of reducing fat but not losing block. If the intensity is low, the calories are consumed less, and the stimulation to muscles is weak, the purpose of consuming calories and reducing fat will not be achieved, and the muscle mass will become smaller.

Training frequency: Ensure training 4-5 times a week, practice for two or three days and rest for a day, 60-90 minutes each time, and should not exceed 90 minutes, otherwise it will not be conducive to the recovery of the body, will cause transitional fatigue, and will not be conducive to muscle growth.

Aerobic training method: The best way is to combine high intensity and low intensity. For example, after the end of anaerobic strength, perform 20-30 minutes of variable speed running that combines fast and slow running, or use increased resistance and variable speed riding exercise. In addition, you can also perform aerobic training separately every week, for 45 minutes each time, not more than 1 hour, otherwise muscle loss will occur. After aerobic training, you can perform abdominal training.

Dietary recommendations for reducing fat and increasing muscle:

To achieve the goal of increasing muscle and reducing fat, we must rely on reasonable nutritional guarantees. The purpose of fat reduction is to reduce excess subcutaneous fat, not to lose weight. In order to lose excess fat and achieve the goal of reducing fat without reducing fat, the diet must not only properly control fat intake, increase protein intake, but also have sufficient carbohydrates. Only enough carbohydrates can provide energy can the training intensity be maintained at a high level. Therefore, the ratio of carbohydrates, protein and fat in the diet should be 40%: 45%: 15%.

Due to their lack of nutritional knowledge, many bodybuilders deliberately control their carbohydrate intake during the fat reduction process. As a result, not only do they lose fat, but also muscle loss. Even if you consume a large amount of extra protein to fill the shortage of carbohydrate glycogen, it will not help. Too low carbohydrates will cause metabolic disorders, affect fat oxidation and protein utilization, cause muscle weakness and low training status. Enough carbohydrates can reduce unnecessary consumption and waste of protein in the body, prevent muscle mass from shrinking, and promote fat metabolism. The average person's daily intake of carbohydrates is 3-5 grams per kilogram of body weight, and those with muscle gain and fat loss are 2 - 3 grams per kilogram of body weight, no less than 2 grams.

Fat intake: Fatty acids are the main component of fat involved in energy supply and the main direct fuel in the human body. Fat can also help absorb fat-soluble vitamins A, D, E, K, etc. Especially unsaturated fatty acids, which are healthy fats, are indispensable. Foods rich in unsaturated fatty acids include peanuts, sunflower seeds, walnuts, almonds, etc., followed by safflower seed oil and rapeseed oil. Vegetable oils such as olive oil and peanut oil. Ensuring 15% of the total daily calories intake is necessary.

Tip: Supplement whey protein and glutamine

It is necessary to supplement whey protein during the process of increasing muscle and reducing fat because it can promote body recovery, accelerate muscle growth, and maintain the balance of physiological functions and normal metabolism. In addition, it can avoid slow metabolism and reduced immunity caused by reduced body fat.

Whey protein can be taken before and after training. Taking it before training provides energy substances and helps improve exercise ability, especially endurance levels. Taking it after training can accelerate body recovery and promote muscle growth.

Dosage: Generally take 30 grams before and after training, and can also be determined according to individual needs and exercise intensity.

Glutamine is an important amino acid. If enough glutamine cannot be replenished in time after high-intensity training, the body will decompose muscle proteins to meet the body's demand for glutamine. At the same time, immunity will also be significantly reduced, making it prone to colds and other diseases.

Glutamine can be taken on an empty stomach in the morning and after training. Blood sugar is low on an empty stomach. Taking glutamine can prevent muscle protein decomposition and muscle atrophy. Taking it after training can promote the secretion of growth hormone in the body, participate in the repair and synthesis of damaged tissues, promote the absorption of other nutrients, accelerate muscle growth, and improve immunity.

Dosage: Take 5 grams on an empty stomach in the morning and 5 grams after training.