How to reduce fat and have muscle?

summary

For many fitness enthusiasts, how to keep muscle while reducing fat is a very important problem. Many fitness enthusiasts have to go through the process of reducing fat, so how to successfully keep muscle?

How to reduce fat and have muscle?

First, reducing calorie intake is the most practical way to reduce body fat. When the intake of fewer calories, the body will regularly use fat reserves as energy. However, it is not advisable to reduce the intake of calories suddenly, because it will lead to muscle fatigue, atrophy and slow down the metabolic rate. If you want to reduce body fat only, you should control the decrease of caloric intake at 10-15%. For example, if a bodybuilder consumes 4000 kcal per day, it should be reduced to 3600 kcal (10%) or 3400 kcal (15%).

Second: the easiest way to promote calorie consumption is to do aerobic training. High intensity aerobic training can make you burn 10 kcal per minute and 300 kcal in 30 minutes. Start with 30 minutes of aerobic exercise three times a week.

Third: aerobic training consumes a mixture of carbohydrates and fat. The former comes from glucose in the blood and the body's glucose reserve, while the latter is your body fat. Research shows that after 20 minutes of aerobic training, the body begins to burn more fat for energy. Therefore, it is better to do aerobic training for a long time than to increase the number of aerobic training per week. If you have adopted the aerobic training program of 30 minutes three times a week, then with the growth of endurance, you can make the following adjustments: 45 minutes for the first time, 30 minutes for the second time, and 30 minutes for the third time. After a period of time, it can be adjusted to 45 minutes for the first time, 45 minutes for the second time and 30 minutes for the third time. The last step is to reach 45 minutes in all three times until you get a satisfactory figure.

matters needing attention

Reducing carbohydrate intake can reduce blood glucose and muscle glycogen reserve, and promote the reduction of body fat. Unfortunately, low glycogen reserves signal the body to use protein for energy, which leads to smaller muscle mass. The solution is to increase protein intake while reducing carbohydrate intake. For example, a bodybuilder who consumes 3400 kilocalories a day (including 5O0 grams of carbohydrates and 250 grams of protein) should reduce carbohydrates to 400 grams and increase protein to 350 grams, so that body fat can be reduced without reducing total calories.