Although it is difficult to have both goals of muscle gain and fat loss at the same time, if you spend some time to determine your main goal, and then make a wise training plan accordingly and implement it seriously, it is not difficult to obtain the ideal results. We don’t want to give you a bunch of complicated formulas here, but just three suggestions for different goals. Following one of these plans doesn't mean you have to stay the same for a long time; you can make adjustments at any time as your training focus changes.
An aerobic exercise program with the main goal of building muscle
Limit aerobic exercise other than strength training to three times a week for 30 minutes each time. This will keep your cardiovascular system healthy without causing possible muscle loss. Two of the best forms of aerobic exercise include rowing and any repetitive movement at varying speeds.
In order to develop muscles to the greatest extent, experienced weightlifters usually divide each body part into several groups for exercises (such as chest, triceps; lower limb back, trapezius, biceps). Practice for 3 days, take a day off, and then start the next cycle. Dietary caloric intake should not be restricted during the muscle growth phase, because muscle growth is only possible when the body is in a "positive balance" state.
In addition, try to avoid arranging strength exercises and running on the same day, because running will consume a lot of calories, so that muscles will not have a chance to grow. When the body is in a state of "negative energy balance", muscle will be used as energy first, and then fat will take its turn. If you have to do strength training and aerobics on the same day, at least do strength training first so that your muscles can be fully stimulated when your physical strength and energy are at their peak.
As muscle composition increases, the body's metabolic rate will also increase, which will be more conducive to the consumption of body fat.
An aerobic exercise program with the main goal of reducing body fat
You need to practice aerobic exercise 5-6 times a week, 30&md each timeash;—60 minutes, so that the fat layer covering the psoas muscle can be thinned as quickly as possible. Otherwise, what's the point of training your abdominal muscles more? When losing weight becomes the main goal, you must also pay attention to your diet. Low-to-moderate caloric intake combined with plenty of aerobic exercise ensures program success. Of course, the weight lost inevitably includes some muscle component.
A large amount of aerobic endurance exercise can produce some subtle changes in muscle metabolism. The slow-twitch muscle fibers responsible for transporting oxygen develop, while the fast-twitch muscle fibers responsible for strength weaken. At this point you may not be able to lift as much weight as you used to. At this stage, you cannot completely relax your strength training. You should maintain moderate intensity training twice a week, with an interval of no more than 3 days. One session focuses on lower body training, and the other session focuses on upper body training.
A plan that balances both
If overall development is your goal, the amount of time spent in both sports should be roughly the same. You can implement a plan that alternates aerobic and strength exercises on alternate days. Each time you exercise your muscles, you can do 2-3 groups of each of the following exercises, 10-12 times each.
1. Bench press; 2. Incline dumbbell press; 3. Seated row; 4. Dumbbell lateral raise; 5. Biceps curl; 6. Triceps pulley press; 7. Leg extension.
During this period, pay attention to maintaining a balanced diet (protein, carbohydrates, fats) and taking in sufficient calories to avoid muscle loss due to heavy exercise. Maintaining a stable weight is the key. You need 40-50 kcal per kilogram of body weight every day to maintain a balance between exercise consumption and daily activities.
Example: A quick and easy way to exercise
Rowing and variable-speed aerobic exercise can exercise the aerobic metabolic system and muscles at the same time, so whether your goal is to gain muscle, lose fat, or both, they are applicable. However, these exercises are very intensive. You must first lay a good foundation for aerobic exercise (4-8 weeks, 30 minutes of exercise three times a week) and obtain the consent of your doctor before they can be implemented.
Rowing can be done on an indoor rowing machine or on natural water. Rowing requires the muscles of the lower back, shoulders, hips and other muscles to move at the same time, and can increase the heart rate to the level required for aerobic exercise. If you are physically fit, you can also perform variable speed exercises.
Variable speed aerobic circuits can be practiced on any aerobic machine. After a 10-minute warm-up, repeat 10 cycles of 1 minute high intensity and 1 minute cool down, or 20 1/2 minute high intensity and 1/2 minute cool cycles. Pay attention to the appropriate intensity, and the intensity phase should not exceed 1 minute. Practice 1 to 3 times a week. This practice method can effectively improve your aerobic fitness., while maintaining muscle composition.
❋ Tags: