How to gain muscle and lose fat, pay attention to exercise and diet

Losing weight is not just for women. Many obese men also want to lose fat. At the same time, men also want to have a fit and strong body. Is there any way to achieve these two goals at the same time? Here are some tips for building muscle and losing fat.

1: Weight training requires glycogen from carbohydrates. However, consuming carbohydrates at night, especially after 8 pm, increases the body's chance of storing fat. This is because the body consumes only a small amount of sugar and glycogen when resting, and the body's metabolism level is also reduced during sleep. Another reason is that after consuming carbohydrates at night, the body releases more insulin, and high insulin levels increase fat storage.

1: A moderate intake of cellulose helps to reduce fat. This is because cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed at which sugar molecules enter the blood, and help reduce the release of insulin. Reducing the amount of insulin released helps prevent weight gain, because high insulin is a signal for cells to store fat.

1: Weight training, as long as it is not excessive, can make the body produce hormones and enzymes that promote muscle growth and fat loss. Training twice a day can make full use of this. High-frequency stimulation twice a day can promote glycogen consumption, thereby preventing calories from being converted into fat and stored.

1: Eating fish can both increase muscle and reduce body fat because fish is high in beneficial fat. Cold-water fish (such as salmon) can provide omega-3 fatty acids, which can make muscles more sensitive to insulin (muscles that are sensitive to insulin are beneficial to increase muscle and reduce fat). In addition, this type of fish can promote glycogen storage and amino acids entering the muscles, and also help maintain glutamine reserves. Eat salmon three times a week and you will get enough omega-3 fatty acids.

1: Ephedra is a herb with the same effect as ephedrine. Both ephedra and ephedrine can promote fat loss by accelerating metabolism. More importantly, they can maintain muscle mass while reducing fat because they only promote fat metabolism and do not affect protein. Ephedra is generally taken before training, with a dosage of about 334 mg. Because it contains ephedrine, those with hypothyroidism or hyperthyroidism, high blood pressure or asthma should not take it. In fact, ephedra is much safer than synthetic ephedrine. It can be converted into a chemical called ephedrine sulfate in the human body, so that it can be absorbed faster and act more effectively on the body.

1: Indeed, you can reduce body fat without reducing carbohydrate intake. Here is a good idea: add up all the carbohydrates you consume in a day, assuming it is 300 grams, then consume 30% (90 grams) at breakfast and after training, and distribute the remaining 120 grams evenly among the other four meals. This is because the body has the least chance of storing calories as fat in the morning and after training. At this time, blood sugar and glycogen levels are very low, and most of the calories are used for "recovery" work.

1: Reducing calorie intake is good for reducing body fat, but it will also reduce muscle. This method can prevent this disadvantage. After three consecutive days of low-calorie diet, adopt a high-calorie diet on the fourth day. During the three days when you may lose some muscle, you can take some auxiliary nutrients (such as branched-chain amino acids and ephedra) to prevent muscle damage. Here is a simple formula: consume 50% of your usual calorie intake on low-calorie days, and add 30% to your usual calorie intake on high-calorie days. For example, reduce from 300 grams to 150 grams, and increase to 390 grams after three days.

1: Aerobic training helps you lose weight, but too much training can be detrimental to your health and affect muscle growth and metabolism. It is recommended that you do aerobic training only three times a week. Aerobic training is best done before breakfast, because if you don't eat, your body will have to use fat reserves to replace carbohydrates for energy. In addition, limit your anaerobic weight training to less than 30 minutes and use high-intensity training to help consume more carbohydrates.

1: The three main reasons for increasing body fat are: excessive calorie intake, excessive fat intake, and excessive carbohydrate intake. If the previous eight tips do not achieve the expected results, then you can only rely on this last trick, which is to directly reduce the amount of fat in your diet. For bodybuilders, the only way to do this is to choose fat-free protein, such as egg white, fish, and high-protein powder. After 6-7 days, add a little more fat to your diet. The simple way is to replace fat-free protein foods with red lean meat, chicken, etc. This can increase the amount of fat in your diet and provide essential fatty acids, one of the essential substances for muscle growth.

To prevent excess fat, proper exercise is a prerequisite, and nutrition and rest are the key.