A secret that fitness coaches won't tell: 4 steps to achieve synchronized weight loss and muscle gain

I heard that the new guy from the neighboring gym has developed six pack abs in three months and his body fat percentage has decreased by 5 percentage points? Don't rush to ask what protein powder someone has eaten. Who is still playing the clich é of simply losing weight or blindly increasing muscle these days The road. Synchronizing is the law of true fragrance, just like baking sweet potatoes with left hand and frying chestnuts with Roasted chestnuts in sugar-coated heated sand with right hand in winter - happiness and satisfaction must be grasped.

1. The subtle balance between calorie difference and protein

1. Creating a reasonable calorie gap

It is ideal to consume 300-500 fewer calories per day than needed, which can ensure the breakdown of fat for energy without triggering the body to enter a "famine mode". The fist measurement method is the most intuitive: each meal of staple food is about 1 fist volume, high-quality protein occupies 2 palm sizes, and vegetables fill the remaining plate space.

2. Protein intake should be firm.

At least 1.6 grams of protein should be consumed per kilogram of body weight, which is equivalent to a 60 kilogram person needing 6 egg whites, 200 grams of chicken breast, and 1 cup of Greek yogurt per day. Protein is like steel bars on construction sites, which can prevent muscles from being broken down as fuel and provide raw materials for muscle growth.

2. Arrangement and combination in training plan

1. Strength training lays the foundation

3-4 times a week for compound movement training, and the ace movements such as squats, hard pulls, and bench presses must be performed. Use a weight that can complete 8-12 times, and control the inter group rest within 90 seconds. The micro damage generated by muscle fibers during the resistance process is the initiating signal for subsequent growth.

2. Aerobic exercise as an auxiliary

After strength training, follow a 20 minute slope walk or schedule high-intensity interval training separately. Note that the aerobic heart rate should be maintained at 60-70% of the maximum heart rate, which is the range with the highest proportion of fat energy supply. Don't learn from some people who run ten kilometers a day, it's just a farewell party for your muscles.

3. Time window for nutrient intake

1. Golden 30 minutes after training

After exercise, the body feels like a sponge absorbing water, and at this time, a combination of fast carbon and protein is most ideal. A banana paired with whey protein, or whole wheat bread with chicken breast, can quickly replenish glycogen reserves and convert training consumption into muscle building opportunities.

2. Bedtime Slow Protein Supplement

Slow digesting proteins such as casein or low-fat cheese can continuously release amino acids at night. Just like arranging an overnight construction team for muscles and quietly carrying out repair and reconstruction work while sleeping, the soreness will be greatly reduced the next day.

4. Feedback signals from the body

1. circumference is more honest than weight

Don't be kidnapped by the numbers you weigh in the morning, muscle density is much higher than fat. Prepare a tape measure to regularly measure waist and arm circumference. When you find that your waist circumference has decreased and your arms have become thicker, it means that your plan is taking effect.

2. Strength level does not lie

Being able to complete the same number of times with greater weight than last week, or completing more times with the same weight, is solid evidence of muscle growth. It is recommended to use fitness notes to record each training session, as the progress trajectory will be clearer.

With this combination of punches, you will notice subtle changes in the person in the mirror: the jeans that couldn't fit in before suddenly loosen, while the T-shirt cuffs become tight. Remember that body modification is a marathon, those who lose 20 pounds in a month are amazing The story usually ends with a rebound. Give yourself three months to patiently wait for your muscles and fat to finish playing this' you retreat, I advance 'game.