Fitness expert's private collection: 6 tips to make muscles skyrocket and fat disappear to zero

In the winter season of hoarding fat, the gym mirror begins to honestly remind: it's time to settle accounts with fat! Don't rush to envy those fitness drivers who can hide their abs in tight fitting clothes. Today, we will learn from their secret secrets and help you achieve the dream operation of increasing muscle mass and body fat percentage in the cold winter.

1. The calorie deficit is not caused by hunger

1. Protein priority rule: replace the buns with 4 chicken protein and half a corn for breakfast, and replace half a bowl of rice with 200g fried steak for dinner. While reducing the total daily calorie intake by 300 calories, the muscle synthesis material is more abundant

Have some fun during winter training; Mind machine ";

1. Warm up black technology: After doing 10 minutes of dynamic stretching with elastic bands, first do 2 sets of lightweight target muscle group training, and the performance of the formal group will directly improve by 20%

Sleep, growth hormone secretion is 5 times higher than during the day

2. Avoid blue light 2 hours before bedtime: wear amber anti blue light glasses to brush your phone, melatonin secretion is 37% higher than not wearing

3 Power sleep method: Place a humidifier with a constant temperature of 18 ℃ in the bedroom, choose a blanket weight of about 12% of your body weight (about 6-8kg), and speed up your sleep by 40% [SEP]. 4. Stress management is more important than lifting iron [SEP]. A must-have for winter: Sunbathing for 20 minutes every day at noon (exposing 30% of the skin), or supplementing with 2000IU of vitamin D3, can increase testosterone levels by 15%

2 Caffeine Precision Strike: Drinking 200mg caffeine (about 2 cups of Italian) 45 minutes before training can increase fat oxidation rate by 10-15%

[SEP] 3. Training log method: Record the weight of each action multiplied by the number of times multiplied by the number of groups, and increase the total training amount by 5-10% per week for the safest

The most wonderful thing about this methodology is that the muscle memory effect will turn your body into a 24-hour fat burning machine. Start executing now, and when spring arrives and you take off your coat, you will thank yourself for your current ruthlessness. Remember, the ultimate secret to gaining muscle and losing weight in winter is to make the body think you are fighting for survival, so that it will obediently give up its good figure.