Some people lose 20 pounds and can't see any effect. Some people lose 10 pounds to judge two people. This is most likely because the former has lost a lot of muscles, and the latter is mostly fat.
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The importance of muscle
When it comes to fat reduction, people always make a stupid mistake: losing fat and causing a lot of muscle loss. Indeed, you did lose fat, but also lost the same amount of muscle. Since muscle density is greater than fat, you do look small, but this is not the original intention of reducing fat (especially for bodybuilders and most male fitness).
Muscle loss not only makes you lose the visual effect that you should lose after fat loss, but also makes your further fat loss more difficult, because muscle is an important guarantee for your high basal metabolic rate. 10 pounds of muscle consumes 50 calories a day at rest, so if you lose 10 pounds of muscle, you consume at least 350 calories a week, which is equivalent to a 40-minute aerobic workout.
Insulin sensitivity in muscle also plays an important role in fat loss. The greater your muscle mass, the stronger the insulin sensitivity of muscle cells, and the more insulin tends to act on muscle cells, the easier it is for muscle cells to repair and grow. This means that if your muscle mass is greater, the more nutrients you eat, the more you will be able to use it by muscle cells, not fat cells. Not only that, but the greater your muscle mass, the greater the weight and strength you use for training, which can lead to more calories.
It can be seen that it is crucial to prevent muscle loss during fat loss!
1 fasting aerobic exercise
Fasting aerobic exercise (the most common morning morning run in the morning) is the most common way to reduce fat. If you are a drug or supplement user, this is a good way to lose fat, but for natural fitness people, this is a good way to eat your muscles. First, long-term fasting will cause an increase in cortisol levels, especially when it gets up in the morning, and cortisol will reach its highest level. If you don't eat, it will continue to rise, let alone exercise. Cortisol can power the body by breaking down muscles, and high levels of cortisol will undoubtedly cause you to lose muscle. Not only that, but if cortisol rises to a certain level, it will be difficult to fall on this day, especially if you are in a state of thermal deficit. In other words, after fasting aerobic exercise, you are consuming muscles every day.
Recommendation: The best time for aerobic training is at the end of your absorption, when you have just finished digesting your meal. It is necessary to train and add meals, especially carbohydrates.
2 light weight, high strength training
Maintaining and improving muscle strength is the most powerful proof of muscle loss. If you insist on using heavy weight training during the fat loss period, your body will maintain your existing muscles according to your survival needs; if you train with small weight, the body will "feel" that you don't need so much muscle at all, you will Reduce your muscle mass, because muscles consume a lot of calories, which is a big burden for you in a calorie deficit.
Another mistake is to train high numbers. Many people use high group numbers to reduce fat and improve muscle separation. Unfortunately, it is counterproductive. You can't get the muscles apart, all you can do is make the muscles bigger or smaller. Muscle separation comes from the combination of low sebum and large muscles. There are still many people who want to use more high numbers to consume more calories. The reason why the high group number is not recommended is because the strength training of the high number of groups will cause the muscles to recover and slowly lose. When you are in a state of calorie deficit, the muscle's ability to recover will be greatly reduced. At this time, the amount of training will be increased, and the muscles will reduce their performance and volume because they are difficult to recover.
Recommendation: Do strength training during your fat loss phase, try to ensure your training weight instead of more groups.
3 to do medium-intensity constant-speed aerobic exercise training
If you want to use aerobic exercise to reduce fat, then you have only two choices: low intensity for a long time (walking, etc.) or high intensity intermittent (sprint, HIIT, etc.). It's about your hormones. Long-term medium-intensity constant-speed aerobic exercise (such as jogging, cycling, elliptical, etc.) will greatly increase your cortisol level, in other words, break down your muscles; low-intensity aerobic exercise, such as walking for an hour, will bring The effect of relaxation and the effect of lowering cortisol; high-intensity intermittent training (HIIT), although it will increase cortisol, but because of the short time, will not bring significant adverse effects, and HIIT has a significant fuel-burning effect It can greatly increase the metabolic rate after training, and the total calories consumed are far more than the calorie consumption caused by the simple medium-speed constant-speed aerobic exercise.
Suggestion: If you practice one day, do strength training; if you practice two times a day, aerobic exercise training will choose 45-60 minutes of low-intensity aerobic exercise, or 15-25 minutes of high-intensity intermittent aerobic exercise (HIIT).
4 too eager to seek success
Many people make fat reduction decisions with emotions: I want to be thin! Now! The idea of ​​being too eager to make them become extremely extreme: very little carbohydrates, even zero carbohydrates; zero fat Two hours a day of aerobic exercise; plus some fat-reducing drugs... In general, this extreme diet and weight loss method will encounter bottlenecks within 4-6 weeks, because your basal metabolism becomes extremely Low, and the body is more likely to store fat and lose muscle due to the urgent need for energy. When you encounter a bottleneck, it is hard to reduce it, because you can't eat less, and you don't have the strength to practice more.
Recommendation: Weight loss needs to be gradual. Under the premise of satisfying macronutrients (weight 1g per pound, fat 0.35g), calorie intake is 85% of your total consumption, giving you a considerable calorie deficit and ensuring your strength level.
5 refused to use carbohydrates as a training meal
Sugar, as the main source of energy for your strength training, is important to ensure that you don't lose muscle, especially if you want to lose fat. You can eat less carbohydrates in peacetime, but you must have carbohydrate intake before and after training. You don't have to worry about the fact that the carbohydrates in your training meal will make you fat. It will allow you to ensure the strength of your training, maintain your muscles, and maintain your basal metabolic rate, which will promote fat burning.
What you need to pay attention to is that the training meal is called “adding a meal†because it is not a traditional meal, even though it happens to be at your dinner time; everything you eat in a day is actually when you get up. It has been determined that training and meals are part of it, not “addedâ€; what you have to do is to distribute your diet to different times.
6 do aerobic exercise before going to bed
Although aerobic exercise before going to bed is not very common, it is worth mentioning. Aerobic exercise, especially continuous moderate-intensity aerobic exercise, can increase cortisol levels. For natural bodybuilders who do not use drugs, it is undoubtedly the best to maintain the lowest cortisol level before going to bed. When your cortisol levels are high, you will find it harder to fall asleep, and muscles will not recover when you sleep. Not only that, but you will also be in a 7-10 hour muscle catabolism state.
Recommendation: Do not do aerobic exercise before going to bed. Instead, you can exercise resistance training.
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