Lose fat and gain muscle at the same time to become a muscular man

★ Posted on 12-22,2024


MuscleNet Tip: This fitness plan is suitable for fat fitness enthusiasts and requires a combination of aerobic and anaerobic training. Exercise with anaerobic equipment first, then aerobic exercise.

If you want to lose fat without losing bulk during the fat loss process, you must be both comprehensive and targeted in your training. Targeting means using different exercise methods according to the fat content in different parts of the body to "prescribe the right medicine".

Training method: a combination of aerobic and anaerobic training.

Aerobic training can free fatty acids in adipose tissue for energy, and can also cause a negative balance of body heat, thus promoting the consumption of body fat. It is one of the best ways to lose fat. Specializing in aerobic training can achieve the purpose of losing fat, but the body shape will not be beautiful. Anaerobic training is a double-edged sword, which can not only reduce excess subcutaneous fat, but also build muscle and improve the body. If you want to lose belly fat, you need to perform exercises that are both comprehensive and targeted.

For example: At the beginning of a training session, it is best to exercise other parts of the body first to consume glycogen in the body to the lowest level, and then perform abdominal exercises or aerobic training, so that the fat loss effect will be more ideal. And do not perform abdominal training right at the beginning of training to avoid fatigue in the abdominal muscles before glycogen is depleted to the lowest level. In other words, the abdomen is tired before the body is completely tired. This is determined by high abdominal fat content and poor abdominal muscle contraction ability. Abdominal fatigue will affect the effect of strength training in other parts of the body, because strength exercises require abdominal muscle contraction to coordinate the exertion of other muscle groups (including breathing).

The decline in the contraction ability of abdominal muscles will inevitably affect the quality of strength training and the effect of fat loss. If you perform exercises for other body groups first, so that the glycogen in the muscles drops to the lowest level before doing abdominal exercises, or perform aerobic training, both It does not affect the exercises of other muscle groups, so that the muscles can be better stimulated, prevent muscle loss, and achieve the purpose of burning fat.

Training intensity: Increase anaerobic training intensity to steadily increase muscle strength, make muscles strong and elastic, and optimize body shape. Expert advice: If you want to digest more calories, you must use high-intensity and heavy-weight exercises. If you use small weights and high reps to train, even if the interval time is short, the total amount consumed is not as much as using heavy weights and high intensity training.

The ideal training intensity is 75-80% of your maximum load (no less than 6 attempts). The goal is to deplete the muscles of glycogen without fatiguing the muscles or destroying muscle tissue. Each group and each exercise can give strong stimulation to the muscles to prevent them from shrinking and achieve the purpose of losing fat without losing weight. If the intensity is low, the calorie consumption is small, and the muscle stimulation 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, with two or three days of training and one day off, 60-90 minutes each time , should not exceed 90 minutes, otherwise it is not conducive to the recovery of the body, will cause excessive fatigue, and is not conducive to muscle growth.

 Aerobic training method: The best way is to combine high intensity and low intensity. For example, after the anaerobic strength is over, perform variable-speed running that combines fast and slow running for 20-30 minutes, or use increasing or decreasing resistance and variable-speed riding on an exercise bike. In addition, you can also perform aerobic training alone every week, 45 minutes each time, and never exceed 1 hour, otherwise it will cause muscle loss. After aerobic training, you can perform abdominal muscle training.

Dietary suggestions: To achieve the goal of increasing muscle and reducing fat, you must rely on reasonable nutrition. The purpose of fat loss is to reduce excess subcutaneous fat, not to lose weight. If you want to lose excess fat and achieve the goal of losing fat without losing weight, you must properly control fat intake, increase protein intake, and have sufficient carbohydrates in your meals.Compounds, only enough carbohydrates to provide energy can the training intensity be maintained at a high level. Therefore, the appropriate ratio of carbohydrates, protein and fat in the diet is 40%:45%:15%.

Due to a lack of nutritional knowledge, many bodybuilders deliberately control their carbohydrate intake during the process of losing fat. As a result, they lose not only fat, but also muscle. Even if you inject a large amount of extra protein to fill the lack of carbohydrates (glycogen), it will not help, because too low carbohydrates will cause metabolic disorders, affect fat oxidation and protein utilization, cause muscle weakness, and sluggish training status.

Sufficient carbohydrates can reduce unnecessary consumption (waste) of protein in the body, prevent muscle mass from shrinking, and promote fat metabolism. The average daily intake of carbohydrates per kilogram of body weight is 3-5 grams per kilogram of body weight. For those who want to gain muscle and lose fat, the daily intake of carbohydrates is 2-3 grams per kilogram of body weight, no less than 2 grams.

Fat intake: Fatty acids are the main component of fat in energy supply and are also the main direct fuel in the human body. Fat can also help with the absorption of fat-soluble vitamins A, D, E, K, etc. Especially unsaturated fatty acids, which are indispensable for healthy fats. Foods rich in unsaturated fatty acids include peanuts, sunflower seeds, walnuts, almonds, etc., and then there are safflower seed oil, rapeseed oil, olive oil, peanut oil and other vegetable oils. Every day It is necessary to ensure that 15% of the total calories consumed is fat.

Comparison before and after losing weight

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