Weight loss is all about losing fat, yet the process of losing weight can lead to loss of muscle, which is the last thing we want, and in this article are eight decisions to lose flab and keep the muscle.
Nocturnal reduction of carbohydrates
Strength training requires glycogen from carbohydrates to provide energy. However, consuming carbohydrates at night after 8pm increases the chances of the body storing fat. Because.
1. the body burns only a small number of calories at rest and the body’s metabolic level is lowered when you sleep.
2. The body releases more insulin after consuming carbohydrates in the evening and high levels of insulin increase fat reserves.
Properly scheduled weekly cardio training
1. Do only 3 cardio workouts per week. Cardio is best scheduled before breakfast, as your body will have to use fat reserves instead of carbohydrates for energy if you don’t eat.
2 Keep your strength training to 30 minutes or less.
Slightly more fibre in the diet
A moderate intake of fibre helps to reduce fat. Fibre can
1 impede the digestion and absorption of carbohydrates.
2. slow down the rate of entry of sugar molecules into the bloodstream contributing to the
reduction of insulin release
3. High insulin is a signal for cells to store fat Reducing the amount of insulin released facilitates the prevention of obesity.
Eat fish to increase muscle size
Eating fish can increase muscle mass and reduce body fat because fish is high in beneficial fats.
Cold water fish (such as frogfish) provide omega-3 fatty acids which make muscles more sensitive to insulin (muscle responsiveness to insulin facilitates muscle building and fat loss).
In addition, this fish promote
s glycogen stores and amino acids into the muscles. Eating frogfish 3 times a week also helps with glutamine stores and you will get a good supply of omega-3 fatty acids.
Practice strength training twice a day
1 Strength training, provided it is not excessive, allows the body to produce hormones and enzymes that promote muscle growth and fat loss. You can make the most of this training twice a day.
2 High-frequency stimulation twice a day promotes glycogen depletion, thus preventing calories from being stored as fat.
Cycling high and low calorie intake
Reducing your calorie intake will help to reduce body fat but will also reduce muscle mass. To prevent this you can follow a low calorie diet for 3 days and then a high calorie diet on the 4th day. You may lose some muscle during these 3 days and can take supplements (such as branched chain amino acids) to prevent muscle damage. Here is a simple formula for consuming 50% of your usual calorie intake on the low calorie day and adding 30% to your usual intake on the high calorie day. For example, reduce from 300g to 150g for three days and then increase to 390g.
Rational allocation of carbohydrate intake
To reduce body fat without reducing carbohydrate intake then you add up all the carbohydrates you consume on a day and assume it is 300g then consume 30% (90g) each at breakfast and at the post training meal and divide the remaining 120g equally between the remaining 4 meals. This is because the body has the least chance of storing calories as fat when you get up in the morning and after training. This is when blood sugar and liver sugar levels are low and most of the calories are used for “recovery” work.
Low fat diet
The three main causes of body fat gain are excessive calorie intake, excessive fat in the diet and excessive carbohydrate intake.
If the previous 7 tips don’t have the desired effect then you will have to resort to this last trick which is to directly reduce the amount of fat in your diet. The only way to do this for bodybuilders is to choose fat-free proteins such as egg whites, fish and high-protein powders, and then add a little more fat to your diet after 6-7 days. This will increase the amount of fat in your diet and also provide essential fatty acids – one of the essential substances for growth.
Recipes for fat loss and muscle building
There is a saying in fitness circles that 30 per cent depends on
exercise and 70 per cent on diet.
Therefore, a proper diet is of vital importance. The following set is my summary of the choices available for different types of food:
Good carbs (the most important part of a muscle building diet) : Corn (my favorite), whole wheat bread, potatoes, brown rice, quinoa, oats, beans, pasta.
Protein (increase the secretion of insulin, promote muscle protein synthesis rate) : chicken breast, beef, fish (salmon, cod, tuna longley, autumn fish), shrimp, eggs, soy products, dairy products
Vegetables (source of dietary fiber, simple carbohydrates, I think green is a vegetable, just feel like a vegetable) : Broccoli, okra, asparagus, cabbage heart, various lettuce, lettuce, bitter gourd
Fruit (I think the sour and watery fruit is fruit, feel rich in VC, don’t like melons) : oranges, kiwi, blueberries, bananas (instant energy), grapefruit, pineapple, berries
High quality fats (fat is a very important nutrient, which plays an important role in normal metabolism and hormone regulation, and can be properly consumed during training and avoided within two hours after training) : olive oil, nuts (walnuts, almonds, cashews, pumpkin seeds, peanuts), sesame paste, peanut butter, avocado, cheese
Cooking methods: boiled, mixed, steamed, oven, fried without oil, just follow the principle of less oil, less salt and less sugar.
Try to choose these condiments.
1、Thinly salted soy sauce bottle solves all
2、Black pepper you deserve
3, a variety of salad dressings – put a small amount
Losing weight is not a matter of seeing someone else’s perfect body and eating one or two less meals and going to the gym to do a few sets on a whim. Rather, it’s about making it a habit. This is how you achieve results and keep them up.
Consult your physician, doctor or other professional before starting any exercise or nutrition program. This is especially important for people over the age of 35 or those with pre-existing health problems. In accordance with our advice, Exercise.co.uk is not responsible for any personal injury or property damage caused.
If you experience dizziness, nausea, chest pain or any other unusual symptoms, stop exercising immediately and consult your doctor immediately.