Whether it's gaining muscle first and then losing fat, or losing fat first and then gaining muscle and then shaping, you will find that no matter what you can't get away from the fat loss step, because only by losing your body's excess fat will your body shape be more perfect.
If you have a higher and further pursuit, it will certainly take the fat loss step, but fitness we all know that muscle gain is much more difficult than fat loss, so easy to grow muscle, along with fat loss will certainly lose part of the proceeding.
This time you may have to think: how to lose fat in the process, the maximum retention of muscle? For this point, it is not difficult, easy is not easy, today we will share 4 methods, if you implement in place, you can maximize the retention of muscle in the process of fat loss control diet.
In the premise of method sharing, we need to understand two points first.
1. fat loss will definitely lose part of the muscle, this is irreversible, the real fat loss process, the loss of never only fat, there will be part of the muscle, this is unavoidable, we can do, just use the scientific method, try to retain muscle, the maximum to ensure that the muscle less loss part.
The importance of muscle, muscle can give you a good shape as well as provide you with strength, it can also improve your metabolic capacity, because the body in order to maintain muscle, it is to consume much more than fat, if you lose too much muscle during fat loss, then your metabolism will also be reduced, fat loss will be more difficult, and over time encounter a bottleneck, fat loss, muscle gain also Not up.
After understanding these two points, we then look at the method, you will find that these methods and your muscle building period of training gap is not large, but a small change, it will be able to reduce the degree of muscle loss for you.
Method one: strength training can not give up
Fat loss to do cardio is right, but strength training can not be abandoned, the growth of muscle itself is through strength training, to maintain is also needed through strength training, may be this strength training requirements than your muscle building period is much lower, after all, fat loss is more for the diet, eat a lot less than muscle building, your state will naturally decline a lot more than the muscle building period.
You are not required to strength training standards and muscle building period, you can properly reduce the weight to 60-70% of the maximum weight to do training to ensure muscle vitality, in order to minimize the loss of muscle.
Method two: with high-intensity interval cardio
There are many choices of cardio during fat loss, such as traditional cardio, running, cycling, elliptical, etc. There is also a kind of cardio is high-intensity intermittent cardio, such as: hiit, tabata, etc..
My advice is to match the two, in conjunction with certain strength training, strength interval cardio, not because it can consume more fat, but in the aerobic process, part of the strength training, such as: open and close jump process of push-ups, squat jump in the squat, frog jump, etc., these movements can be exercised to the muscle, the aerobic process of better muscle retention.
The difference between traditional cardio and high intensity interval cardio on muscle retention, a group of people is to carry out 10-15 minutes of high intensity interval training, a group is to carry out 40 minutes of traditional cardio training, both of which reduce the body fat, but high intensity interval training retains more muscle. The reason for this is because of the strength muscle fibers in our body, fast muscle fibers and slow muscle fibers. Fast muscle fibers, explosive, but lack of endurance, fatigue quickly, but most of our muscle growth is derived from fast muscle fibers, which can give us greater circumference, but also more easily lost. Slow muscle fibers, on the other hand, have high endurance, are not easily fatigued, and it is very difficult to be consumed or lost.
Traditional aerobic actually consume more muscle is our fast muscle fibers, slow muscle fibers are not easy to consume, you can observe the long-distance runners, generally speaking, they are more muscles in the body is the retention of slow muscle fibers, high-intensity interval training is the maximum retention of fast muscle fibers, which you can observe sprinters, their muscles are more developed, one because sprinting needs fast muscle fibers, the second is the sprint training methods, the second is the sprint training methods. The second is the training method of sprinting, to a certain extent is the high-intensity interval training.
So I recommend that you do traditional aerobic and high-intensity interval training together, in addition with a certain amount of strength training, the frequency can be twice a week strength training, two aerobic training, two high-intensity interval training, the rest of the day off.
Method 3: Properly reduce the intake of carbohydrates and increase the intake of proteins
Fat loss process to reduce the intake of carbohydrates is the main way to reduce our calorie intake, after all, carbohydrates are more common in our daily staple foods such as: rice, buns, noodles, various cereals, potatoes, etc..
Carbohydrates are more easily absorbed and consumed by our body for energy use, while protein also provides a portion of energy for the body, but it is less likely to be consumed, and the feeling of satiety after intake will be stronger, plus it is essential for muscle synthesis. Our muscle growth is derived from protein synthesis, so we need to improve protein intake in the appropriate, in addition to reduce the intake of carbohydrates aimed at better manufacturing calorie gap. Fat loss in one sentence, eat more meat, drink more water, eat more vegetables, carbohydrate choice for more mixed food.
In addition, the protein intake we have to choose according to the different people: new to fat loss, belong to the obese people, the body muscle mass is very little, then the daily intake of 0.8-1g/kg body weight of protein is more appropriate. Fitness experience, regular fitness for more than 1 year, the body has a certain amount of muscle mass, body fat is not high, not low in about 20%, then the daily intake of protein is recommended 1.2-1.8g/kg body weight. If your training level is high and you want to do a lot of strength training every day it is recommended that the protein intake is 2g/kg body weight.
Method 4: Ensure adequate sleep and refuse to stay up late
Sleep is also important for fat loss, for muscle growth, and for retaining muscle, we desperately practice, choose to eat, is to have more muscle, less fat, and a better looking body, this last step of the barrier is our sleep.
The impact of sleep on muscle gain is thought to be needless to say, muscle is in the process of recovery growth, and sleep is the best means of recovery. The effect of sleep on fat loss, on the other hand, is that when you don't get enough sleep, it will affect the secretion of hormones in your body, which will make you more prone to hunger, such as: leptin, while your mental state will be bad, more likely to be cranky and more likely to overeat.
In short, ensure that your sleep quality, whether it is for muscle gain or fat loss, or for your state of life are beneficial, sleep well and refuse to stay up late.
Fat loss to maximize the retention of muscle, one is strength training do not; two, with high-intensity interval training and traditional cardio; three is to improve protein intake; four is to ensure the quality of sleep. Finally you will find that whether muscle gain or fat loss is actually forcing you to maintain a healthy lifestyle habits!
