Want to gain muscle and lose fat? All satisfy you!

Many men's fitness and beauty articles often mention: gain weight first. But many women want to gain muscle but don't want to make themselves bloated. It's easy to say, but it's hard not to gain weight.

It is a thorny problem to gain muscle and lose fat at the same time. You must eat enough food and ensure balanced nutrition to help your body consume stored fat first, not muscle. Of course, diet alone is not enough. My suggestion is that you need to cooperate with resistance training and high-intensity aerobic training at the same time to achieve maximum muscle gain and fat loss.

Here are my six ways to help you gain more muscles and reduce body fat.

Don't worry about protein eating too much. I suggest that the daily intake of protein should be per pound of body weight 1.5g ~ 2g.

Eating enough protein is not to let you eat too much protein at one time, but to distribute it at all time of the day, which helps to protect muscle tissue from being broken down. When amino acids are free in your blood, you can prevent the loss of body muscles. So how much is protein suitable? A healthy woman with a weight of150kg needs to consume 300g of protein.

Don't be frightened by the intake of 300g protein, which has only 1200 calories, which is far from the total daily calorie intake in the plan listed below. In addition, recent research shows that eating protein's recommended amount (0.36g per pound of body weight) every day will not make you fat.

In addition, a high-protein diet helps to burn calories all day. This is mainly because protein increases the heat of combustion through digestion, absorption and metabolism, which is the so-called food thermal effect (TEF).

Spending time on periodic light weight and high frequency training will not help your muscle growth. On the contrary, we should pay attention to the training of compound movements, such as squat, hard pull, push and row. These movements can make you lift more weight and stimulate more muscle groups at the same time, so it should be your basic training. You should train hard to improve the weight you use in each training group.

You can still add high-frequency training to your training, but the limit should be 15 to 20 times. Carrying out high resistance training combined with high frequency training is beneficial to muscle growth.

Reducing the intake of carbohydrates does not mean that you don't eat carbohydrates at all, but that you choose an intake that can be absorbed reasonably and used effectively. In fact, many people don't know how to choose the intake of carbohydrates reasonably, which has become the reason why obesity is becoming more and more popular.

Take carbohydrates in time: two hours before exercise and two hours after exercise. At other times, you should use high-fiber vegetables instead of carbohydrates, because vegetables can help you maintain energy and increase satiety.

My suggestion is that you need to consume 1.5 grams of carbohydrates per pound of body weight every day (if you are overweight, you can consume 1 gram per pound). Of course, you also need to adjust your carbohydrate intake according to your daily exercise. For example, on non-training days, consider reducing carbohydrates to 0.75- 1.0g per pound of body weight.

Too many women are crazy about reducing fat intake in order to reduce body fat. As a result, they not only lost weight, but also began to lose their hair, and their once beautiful skin and nails began to fall off. Fat plays an indispensable role in maintaining the optimal cell structure and hormone level, both of which are essential for maintaining the muscle growth environment. They can also make you full.

In order to lose weight, many women will frantically reduce their fat intake. As a result, they not only did not lose weight, but also had problems such as hair loss, skin and nails. Fat plays an indispensable role in maintaining the best cell structure and hormone level, and it can also provide satiety.

I suggest you eat about 0.5 grams of fat per pound of body weight every day. This means that a woman weighing 150 kg should consume about 75 grams of fat every day. You should make sure to eat a variety of fats, such as omega-3 and omega-6 (fish oil), monounsaturated fat and saturated fat.

Examples of healthy fats include salmon, sardines, walnuts, flax, exotic seeds, macadamia nuts, avocados, olive oil, sesame oil, egg yolk and coconut oil.

When burning fat and increasing muscle, you must find your own "balance point" of calories. It can not only ensure that the intake of calories is enough to promote muscle growth, but also consume the body's stored fat.

Let's review the suggestions for each macro-nutrient: protein's weight per pound is 65,438+0.5g, which is about 900 calories; carbohydrate's weight per pound is 65,438+0.5g, which is about 900 calories; fat's weight per pound is about 675 calories, which makes a total of 2,475 calories.

Remember not to diet.

One of the worst ways people try to lose weight is to do low-intensity aerobic exercise for a long time. Low-intensity aerobic exercise can burn calories, but it will also leave your body in a state of insufficient energy. Your body will provide energy by burning muscle tissue first instead of burning the fat you want. On the contrary, taking HIIT as the main form of aerobic exercise is helpful to increase fat consumption. Because HIIT has been proved to maintain muscle mass, which is the key element to achieve the training goal!

After 3-5 minutes of warm-up, HIIT is carried out through short-term high-energy exercise and short rest. The first 60 seconds of high-intensity training will make your heart rate reach a higher level, then it will take 2-4 minutes (low-intensity aerobic or stop) to make your heart rate return to normal level, and then start a new round of high-intensity training, and so on. The key to HIIT is to go all out in high-intensity training, otherwise it will not achieve satisfactory results.

HIIT is a great burden to your health, so don't train for it every day. You can do 1-3 times a week, not more than 3 times. If you feel that HIIT makes you feel exhausted, reduce the training frequency or intensity appropriately.

References:

1. Antonio, J. Peacock, C. a。 Ellerbrook, a. Frome hoff, b. Silver (20 14). Effect of consuming high protein diet (4.4 g/kg/d) on body composition of resistance training individuals. Journal of International Sports Nutrition Society, 1 1( 1), 19.

2. Halton Limited Hu, Fan Min (2004). Effects of high protein diet on thermogenesis, satiety and weight loss: a review. Journal of American College of Nutrition, 23(5), 373-385.

3. Schoenfeld, B. J. (20 10). Mechanism of muscle hypertrophy and its application in resistance training. Journal of strength and health. Research on conditioned reflex, 24( 10), 2857-2872.