Losing fat and gaining muscle is to better strengthen muscle tissue and cultivate more perfect muscle lines. Everyone experiences a variety of problems when it comes to losing fat and gaining muscle. You need to react in time to enhance your fitness.

Many people in the process of fitness, the other half of muscle growth, fat is also easy to accumulate, the training effect is not ideal. Only by ensuring muscle gain and body fat control can you have a perfect body.

Master 5 core "fat-reducing and muscle-building methods" to make your muscle lines more perfect and reduce fat!

1. Learn to eat healthy

During fitness, it is necessary to ensure a scientific diet, learn to eat scientifically, reduce the intake of fried food, maintain a balanced nutrition, ensure low-salt oil, and a light diet, which can control lipid accumulation and enhance muscle growth.

During fitness, each person's calorie intake should be increased by 10%-15% than usual, so that muscle tissue can be filled with enough energy, and protein intake must be increased. 1 kg of body weight can be filled with 1.2-2g of protein, which is derived from a variety of soy foods, dairy products, meat foods, and eggs, which is conducive to the growth of muscle tissue.

2. Make a plan

When starting to build muscle, we can do whole body muscle training, such as pull-ups, rowing, back training, bench press, chest press, shoulder press, squat for glutes, deadlift for core strength, although the number of each movement is different. Different allocations are limited However, in the early days of losing fat and gaining muscle, your muscle tissue will also grow to a certain extent.

But with the deepening of fitness training, the development of muscle tissue will be limited. We can divide each muscle group of the body into two or three equal training, for example: practice the back + shoulder muscles today, and practice the hip and leg muscles tomorrow. , The day after tomorrow, you can train your chest and arms, which can be more purposeful. Each target muscle group is assigned a large number of movements for training, which can effectively improve the level of muscle tissue.

3. Regularly check the weight

When doing weight training for fat loss and muscle gain, you should choose 8-15RM weight training, which can effectively strengthen the muscle tissue level.

During training for fat loss and muscle gain, our strength levels also increase to a certain extent as our muscle tissue develops. Everyone should take every 3-5 Remeasure your strength levels once a week and pair the new weights with the new weights so the muscle tissue will continue to grow. Grow, prevent the development of body shape from getting into a bottleneck.

4. Reasonable distribution of aerobic

During fat-loss and muscle-building training, we can assign aerobic exercise 2-3 times a week, which will help build muscle endurance and control body fat, allowing you to perform very well during strength training.

However, too much aerobic exercise can affect muscle tissue growth. Therefore, each aerobic time should not exceed half an hour. For aerobic exercise, try to choose medium and high-intensity exercise, and do not assign low-intensity exercise, which will reduce muscle tissue consumption.

We can choose 20 minutes of rope skipping, interval running or swimming training, which can effectively strengthen the heart and lungs, promote blood circulation, and promote lipid dissolution.