How to effectively lose fat and gain muscle

In order to effectively lose fat and gain muscle, the two most important things are effective fitness activities and good diet and health care. Only by strengthening these two aspects can we achieve effective fat loss and muscle gain. In terms of diet, you must pay attention to eating more high-protein foods, mainly beef, chicken, salmon, etc. In addition, you must properly arrange some aerobic training.

How to effectively lose fat and gain muscle

1. Reduce carbohydrate intake at night: Strength 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 the body consumes only a small amount of sugar and glycogen when resting, and the body's metabolic capacity is also reduced when sleeping; the body will release more insulin, and high amounts of insulin will increase fat reserves.

2. Properly arrange aerobic training. Fat loss depends on aerobics, and body shape depends on strength, so aerobic training must be done, but too much training will affect muscle growth and metabolism, so it is recommended to do aerobic training only three times a week. Aerobic training can be arranged before breakfast. There is a theory that aerobic training on an empty stomach can help reduce fat. Regardless of whether it is reliable or not, as long as you do not have hypoglycemia. It's better to believe it... Keep your strength training within 60 minutes, use more drop sets and super sets, increase muscle training intensity, and help consume more carbohydrates.

3. Eat more fiber. A moderate intake of fiber can help reduce fat because cellulose can hinder the digestion and absorption of carbohydrates; it slows down the speed at which sugar molecules enter the blood, which helps reduce the release of insulin.

4. Eating fish can not only increase muscle but also reduce body fat because fish contains high levels of beneficial fat. Fish grown in frozen waters (such as salmon) can provide Omega-3 fatty acids, which can make muscles more sensitive to insulin (muscles that are more sensitive to insulin are beneficial for increasing muscle size and reducing fat). Additionally, this fish boosts glycogen stores and amino acids into the muscles. Eating salmon three times a week also helps store glutamine and you'll get plenty of omega-3 fatty acids.

5. Doing strength training twice a day , as long as it is not excessive, can enable the body to 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 bodyweight circuit training, jog outdoors if the weather is good, and then do some formal strength training after get off work.

6. Reasonably distribute carbohydrate intake . Indeed, you can reduce body fat without reducing carbohydrate intake. Here's a good way to do it: add up all the carbohydrates you consume in a day, assuming it's 300 grams. Then, consume 30% (90 grams) each at breakfast and after training, and distribute the remaining 120 grams evenly among the other four meals. Simply put, put most of the carbohydrates after training and when you wake up early in the morning. The body has the least chance of storing calories as fat when you wake up in the morning and after training. At this time, blood sugar and glycogen levels are very low, and most calories are used for "recovery" work.