The secret for men to lose fat without losing weight

There is a British proverb: "The longer the belt, the shorter the life." This is not alarmist. The incidence of heart disease and diabetes in obese people is three times that of people with normal weight; the incidence of arteriosclerosis is 2-3 times that of people with normal weight;

In terms of the incidence of angina pectoris, obese men are 15 times higher than the general population, and myocardial infarction is 45-55 times higher; the incidence of cancer is twice that of people with normal weight.

Obesity can also cause many diseases such as stroke, hyperlipidemia, respiratory diseases, and skin diseases. Here are nine tips for men's fitness to reduce fat. It can enable men to effectively reduce body fat while ensuring muscle growth.

Tip 1: Low-fat diet

The three main reasons for increased body fat are: excessive calorie intake, excessive dietary fat and excessive carbohydrate intake. If none of the previous eight secrets achieve the expected results, you can only rely on this last trick, which is to directly reduce the amount of fat in your diet.

For young people who want to lose weight while maintaining a healthy body shape, the only way to do so is to choose fat-free proteins such as egg white, fish, and high-protein powders.

6-7 After a few days, add a little more fat to your diet. The simple way is to replace red lean meat and non-fat protein foods with red lean meat, chicken, etc. Doing so increases the amount of fat in foods and provides essential fatty acids-one of the substances necessary for muscle growth.

Tip 2: Reasonably allocate carbohydrate intake

Indeed, you can reduce body fat content without reducing carbohydrate intake. Here's a good idea: Add up all the carbohydrates you consume in a day, say 300 grams, and your body has the lowest chance of storing calories as fat after breakfast and training. At this time, blood sugar and liver sugar levels are low, and most of the calories are used for "recovery" work.

Tip 3: Cycle high and low calorie intake

Reducing calorie intake will help reduce body fat content, but it will also reduce muscle mass. This method can prevent this abuse. After three consecutive days of low-calorie eating, adopt a high-calorie diet on the fourth day.

During the three days when you may lose some muscle, take supplements such as branched chain amino acids and Ephedra to prevent muscle damage.

Here's a simple formula: Eat 50% of your usual calorie intake on low-calorie days, and add another 30% to your usual calorie intake on high-calorie days. For example, reduce it from 300 grams to 150 grams, and increase it to 390 grams after three days.

Tip 4: Eat fish

Eating fish not only increases muscle but also reduces body fat because fish are high in beneficial fats. Cold-water fish such as salmon can provide Omega-3 fatty acids, which can make muscles more sensitive to insulin and respond more quickly to insulin, helping to increase muscles and reduce fat content.

In addition, the fish promotes glycogen reserves and amino acids into muscles, and also helps maintain glutamine reserves. Eat salmon three times a week and you will get enough omega-3 fatty acids. Of course, you should also pay attention to the amount of fish you eat.

Tip 5: Exercise twice a day

As long as physical exercise is not excessive, the body can produce hormone enzymes that promote muscle growth and fat loss. High-frequency stimulation practiced twice a day can promote glycogen consumption, thereby preventing the body from converting excess calories in the body into fat for storage.

Tip 6: Use Ephedra

Ephedra is a herbal medicine with the same effect as ephedrine. Ephedra and ephedrine both promote fat loss by accelerating metabolism. More importantly, they reduce the amount of fat in the body while still maintaining muscle size, because they only promote fat metabolism and do not affect protein.

Ephedra is generally taken before training and the amount is about 334 mg. Because of the ephedrine content, people with hypothyroidism or hyperthyroidism, high blood pressure or asthma cannot take it.

In fact, Ephedra is much safer than synthetic ephedrine. It can be converted into a chemical called ephedrine sulfate in the human body, which can be absorbed faster and act on the body more effectively.

Tip 7: Eat a little more foods rich in fiber

Moderate intake of fiber not only helps reduce the body's direct intake of fat in the digestive tract. At the same time, cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed at which sugar molecules enter the blood, and help reduce the release of insulin, which will be very conducive to preventing weight gain, because high insulin is a signal for cells to store fat.

Tip 8: Arrange aerobic training properly

Aerobic training helps to lose weight, but it is important to pay attention to the right amount of exercise. When many people first start practicing, they are often eager to lose weight and blindly increase the amount of exercise. In fact, practicing too much will not only increase the chance of exercise injuries, but also affect health, muscle growth and metabolism.

Therefore, I suggest that you do aerobic training about three times a week. Aerobic training is best scheduled before meals, because you haven't eaten and your body has to use fat reserves to replace carbohydrates for energy.

But in principle, it cannot be arranged before breakfast, preferably before dinner. In addition, limit your anaerobic weight training to less than 30 minutes to train with high intensity, which will be more conducive to consuming more carbohydrates.

Tip 9: Reduce your nighttime carbohydrate intake

Weight training requires calories stored in glycogen from carbohydrates. However, according to studies, the chances of carbohydrates consumed at night, especially after 8 p.m., are significantly reduced. The body only consumes a small amount of sugar and glycogen during rest, and the body's metabolism also decreases during sleep.

Another major reason is that after consuming carbohydrates at night, the body releases more insulin, and high insulin levels increase fat reserves. Most of these carbohydrates will be converted into body stored fat. (Internship Editor: He Lili)