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How to lose fat but not muscle when losing weight

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  • Release time:2021-10-15
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[Summary]In fact, this problem is not difficult to solve. When we lose weight, we can keep the calorie gap in our body, because this can make our body break down the sugar, fat and protein in the body to make up this part of the calories.

How to lose fat but not muscle when losing weight

[Summary]In fact, this problem is not difficult to solve. When we lose weight, we can keep the calorie gap in our body, because this can make our body break down the sugar, fat and protein in the body to make up this part of the calories.

  • Classification:Industry News
  • Author:
  • Source:
  • Release time:2021-10-15
  • Visits:0
Information

How to lose fat but not muscle when losing weight

In fact, this problem is not difficult to solve. When we lose weight, we can keep the calorie gap in our body, because this can make our body break down the sugar, fat and protein in the body to make up for this part of the calories.

The main component of muscle is protein. Breaking down protein means breaking down muscle, so losing fat will inevitably lose muscle. What we can do during fat loss is to minimize muscle loss through reasonable exercise and diet.

When we do fitness exercises, we focus on strength training with reasonable aerobic exercises. The advantage of strength training is that it can directly stimulate muscles and improve the ability of muscle synthesis. When the synthesis efficiency is higher than the decomposition efficiency, we will Muscle gains, otherwise the muscles will pass away.

Strength training can reduce the loss of muscles during the fat loss period by improving the efficiency of muscle synthesis. Our strength training in the fat loss period should try to maintain the same intensity as the muscle gain period. Although it will be very tiring, it has the effect of reducing the lapse of muscles. Is better. During aerobic exercise, the body is in an oxidized state, which directly decomposes sugar, fat and protein in the body to supply energy to the body. The longer the aerobic time, the higher the efficiency of fat decomposition, which has a strong fat-reducing effect.

But too long aerobic exercise time will also lead to increased protein breakdown, resulting in muscle loss. Therefore, it is best to keep the aerobic duration within 30-60 minutes, so that you can get a good fat loss effect without losing too much muscle.

During the fat loss period, I used to do aerobic exercise for about 30 minutes after the end of the strength training, and the effect was very good.

The diet should be high-protein diet, while controlling the overall calorie intake

This aspect is well understood. Because of the calorie gap during the fat loss period, the protein in the muscle will be broken down. At this time, we increase the protein intake level in the diet, so that the muscle can get more supplements and reduce the loss of muscle. proportion.

Generally, it is enough to take in more than 1.6G of protein per kilogram of body weight per day during the fat reduction period. Based on my weight of 80KG, the daily protein intake is 128G, which is equivalent to the protein content of 19 eggs. It is not difficult to guarantee .

At the same time, while maintaining a high-protein diet, we need to calculate the overall dietary calorie intake level to ensure that the calorie intake is less than the calories we consume in a day, so that the efficiency of fat loss can be guaranteed.

Losing weight is not something that can be done overnight. You must be prepared for a long-term battle. Losing fat too quickly will inevitably cause a lot of muscle loss, and you will lose a lot of muscle, which is not good for your health. After successful fat loss, it is easy to rebound.

It is recommended to use the above method to create a calorie gap of about 500 calories a day, so that we can lose 1-2 kg of body weight every week, and it will be mainly fat, so that in about half a year, we can have what we want. Body.

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