What should I do to lose fat? What should I do if I want to gain muscle? Help you figure it out today
Introduction: Presumably many friends who have just come into contact with the fitness field are confused at the beginning. I see some people gain muscle and some lose fat. I don't know what to do, do I really have to practice a few tricks? That definitely won't work, so today I'll tell you about whether we should lose fat or gain muscle. And once you know your goals, what training should you do?
- How to lose fat
(1) How is fat produced?
We know that most foods contain various nutrients such as fat. These nutrients are processed by the digestive system and will produce various supplies that promote our body movement and growth. The energy they generate in the body is not consumed. Cell burning, that is, consumption in the form of exercise, etc., the remaining part will synthesize triglycerides, leading to the hypertrophy of fat cells, which also forms obesity.
In short, once the ingested energy cannot be consumed by the body in time, the accumulation of fat will occur
(2) What to do if you want to lose fat
Above we know the principle of fat production. If the ingested energy cannot be consumed in time, fat will accumulate, so we must find a way to deal with these excess energy. We need to do these three steps.
- Measure your body fat percentage and set a target for your body fat percentage
You must know that the normal adult male body fat rate is about 15% to 20%. If a male body fat rate exceeds 20%, he is relatively fat. The body fat rate of women is generally higher than that of men, as long as it is controlled within 30%, it is still relatively normal. Of course, professional bodybuilders have more stringent requirements on body fat rate, and amateurs are fine as long as they maintain a healthy and strong body.
- Control your diet and grasp the ratio of your intake and consumption
It is still recommended that you calculate the calories of each meal every day, which is the formula of the basal metabolic rate
Daily calorie requirement for men = [13.7 × weight (kg)] + [5.0 × height (cm)] - (6.8 × age) + 66
Daily calories required by women = [9.6 × weight (kg)] + [1.8 × height (cm)] - (4.7 × age) + 655
It is recommended to download an app that can calculate the calories of food to plan your daily diet according to the calories needed for your height, weight and age. If you want to lose fat, you cannot exceed your calorie intake. Without a calorie source, the increase in body fat rate is a fantasy.
- Motion Control
What exercise should I do to lose fat? Some people say that doing aerobic exercise consumes more energy (sugar and fat), while others say that doing anaerobic exercise can not only reduce fat but also shape it. Actually, what exactly should we do?
My suggestion is to give priority to aerobic exercise and supplement anaerobic exercise during fat loss. Swimming, running, jumping rope, and exercise equipment such as the elliptical machine in the gym are all good choices. Do some strength training at the same time.
How to gain muscle
(1) Eat, in order to become a big muscle tyrant, you must eat well and drink well
What do you need most for muscle composition? Protein, Carbohydrate, Fat.
For the intake of carbohydrates, our daily staple food contains a lot of carbohydrates. Strength training during muscle building burns a lot of carbs, so don't worry about eating a surprising amount while you're building.
Muscle building requires protein, maybe everyone knows it. In the past, many fitness enthusiasts ate a lot of eggs to ensure protein intake. Of course, there is also chicken breast, which is popular in the West. The protein content of chicken breast is as high as 25%, which is regarded as the leader in meat. Although beef does not have the protein content of chicken breast, it contains a lot of creatine. Improves muscle water content and endurance. These are all good choices.
Fat, although fat is needed, during the period of muscle building, we must strictly control the intake of fat, and it is impossible not to consume fat. But we should try to choose less oily food. Like hot pot barbecue or something, if you don't want to gain muscle and your body fat rate will also increase, don't eat it.
(2) Quality strength training
Why do you need quality strength training? If you do a few hundred reps with a small weight, it is better to do a set of 12 heavy weight training. Use the maximum weight that the body can accept (it is recommended to find someone to assist you), destroy the original muscle fibers, add enough nutrients after half an hour of exercise, plus enough rest, let the muscles of the body recover, and then the muscles pass through this. After some training and replenishment, your muscles will become bigger, thicker and stronger.
Summarize:
First of all, you must know that it is impossible to lose fat and gain muscle at the same time. As we already know above, the diet and training required for muscle gain and fat loss are very different.
To lose fat is to control your diet, control your intake, and add enough aerobic exercise and a certain amount of anaerobic exercise.
To gain muscle is to eat enough and eat right. If it is difficult to gain muscle, you can consider supplementing with muscle building powder and protein powder. Plus high-quality strength training.