How to reduce body fat and increase muscle

For those who want to lose weight, the most effective goal in fitness activities is to reduce body fat and increase muscle. In order to achieve the effect of reducing body fat and increasing muscle, in addition to effective regular exercise and fitness, you should also reduce your carbohydrate intake, arrange effective aerobic training, and eat more foods with dietary fiber and foods rich in high protein.

How to reduce body fat and increase muscle

1. Reduce carbohydrate intake at night. Weight training requires glycogen from carbohydrates to provide energy. However, consuming carbohydrates at night, especially after 8 p.m., will increase the body's chance of storing fat because: a. The body consumes only a small amount of sugar and glycogen when resting, and the body's metabolic capacity is also reduced when sleeping; b. The body will release more insulin, and high amounts of insulin will increase fat reserves.

2. Properly arrange aerobic training. Aerobic training helps to lose weight, but too much training will hinder your health and affect muscle growth and metabolism. It is recommended: a. Do aerobic training only three times a week. Aerobic training can be arranged before breakfast. Because you have not eaten, the body will have to use fat reserves to replace carbohydrates for energy; b. Control your weight training within 60 minutes, and use more drop set training/SuperSets to consume more carbohydrates.

3. Eat a little more fiber food. A moderate intake of fiber can help reduce fat because cellulose can: a. hinder the digestion and absorption of carbohydrates; b. slow down the speed at which sugar molecules enter the blood, which helps reduce the release of insulin. (High insulin is a signal to cells to store fat, and reducing insulin release helps prevent weight gain.)

4. Doing weight training twice a day , as long as it is not excessive, can make the body produce hormones and enzymes that can promote muscle growth and fat loss. Exercising twice a day can take advantage of this and prevent calories from being converted into and stored as fat. If you are willing and able, you can get up 15-30 minutes earlier, do some circuit training, and then do some formal weight training after work.