How to lose weight and build muscle

It is not difficult to lose weight and build muscles. Even some fat people can do the nine stages during the slimming and weight loss exercise. Of course, there are methods to train muscles, and it is not something that can be achieved casually, especially for overweight people. During the weight loss process, if the method is inappropriate or the weight loss exercise is not persisted, weight loss will not be successful, and muscles will not be able to be trained.

First of all, we need to understand what superset training is. Simply put, superset training is to train the muscles of a certain part (or relative parts such as biceps and triceps, chest and back) by doing several exercises one after another, with no rest or a short rest between groups, generally 4-6 exercises.

When training the same muscle group, the principle of selecting multiple combinations of movements is that the movements must conform to different angles. As for the opposing muscle groups, the movements of the opposing muscle groups should also be staggered within the same cycle. According to the goal of reducing fat and increasing muscle, in order to take into account both increasing muscle circumference and burning fat to sculpt muscle lines, a medium to low load intensity level, i.e. 12 to 15 RM or less, should be used.

As long as weight training is not excessive, the body can produce hormones and enzymes that can promote muscle growth and fat loss. High-frequency stimulation twice a day promotes glycogen consumption, thereby preventing calories from being converted into fat and stored.

After a local muscle training, you need to rest for 48-72 hours before you can do the second training. If you are doing high-intensity strength training, 72 hours between two local muscle training sessions is not enough, especially for large muscle masses. However, the abdominal muscles are different from other muscle groups. They must be stimulated frequently. They should be trained at least 4 times a week, each time for about 15 minutes. Choose the three exercises that are most effective for you, do only 3 sets, 20-25 times each set, and do them until exhaustion. The interval between each set should be short and should not exceed 1 minute.

The ice is three feet thick, and it didn’t freeze overnight. Obese people are not born fat. They either don’t like to exercise, or they are greedy and eat a lot of snacks, or they overeat when eating. Therefore, if you want to lose weight and build muscles at the same time, you must first change these bad habits, develop the habit of loving and exercising more, and be moderate in your diet and never eat and drink too much every day.