How to lose weight and build muscle

If you can build muscle while losing weight, it is a good way to kill two birds with one stone. However, in addition to exercise, some people also go on a diet to lose weight. In this way, long-term poor nutrition supply will not only fail to build muscles, but will cause the body's resistance to decrease due to malnutrition, and even cause various physical problems. Scientific weight loss methods can not only burn fat and reduce weight, but also help the body grow muscles.

Superset training method, reducing fat and building muscle at the same time. 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.

Targeting one part, a four-movement combination for training the chest: dumbbell bench press, middle and outer sides of the pectoralis major, 12-15RM/1 set. Incline dumbbell fly (upper chest, anterior deltoid) 12-15RM/1 set. Decline dumbbell bench press (lower middle chest) 12-15RM/1 set. Push-ups (mid-chest) 12-15 RM/1 set.

It is not impossible to lose weight and build muscle at the same time. After reading the above introduction, I believe everyone has a certain understanding of how to build muscle after losing weight. The most important point is to choose a reasonable method of weight loss. When exercising, you can alternate between various exercise methods. This will not only make it easier to lose weight successfully, but also make it easier to build muscles.