How can people with strong meat lose weight

People with strong meat need to achieve weight loss by adjusting their diet structure, strengthening aerobic exercise, and combining strength training. People with high muscle mass but excessive body fat percentage should focus on reducing fat rather than muscle. It is recommended to adopt a high protein, low-carbon diet combined with intermittent high-intensity exercise.

1. Adjust dietary structure

The daily protein intake should reach 1.2-1.6 grams per kilogram of body weight, with priority given to high-quality proteins such as chicken breast, fish, and egg whites. Reduce refined carbohydrate intake and replace white rice with coarse grains such as brown rice and oats. Increasing the intake of dark vegetables such as broccoli and spinach, which are rich in dietary fiber, can prolong satiety. The main cooking methods are boiling and steaming, avoiding fried foods.

2. Strengthen aerobic exercise

Engage in 4-5 sessions of aerobic exercise per week for at least 30 minutes, maintaining a heart rate in the range of 60% -70% of maximum heart rate. Swimming has minimal impact on joints and can mobilize muscles throughout the body, making it an ideal choice. Skipping rope can quickly increase heart rate, and each training session can be divided into multiple groups to complete. Oval machine exercise can avoid knee joint injuries and is suitable for people with high body weight. Before and after exercise, it is necessary to fully warm up and stretch to prevent excessive tearing of muscle fibers.

3. Combined strength training

adopts a training mode of small weight and multiple sets, with each set of movements repeated 15-20 times. Compound movements such as squats and hard pulls can activate large muscle groups and increase basal metabolic rate. Using elastic bands for resistance training can increase muscle endurance. Timely supplementation of whey protein powder after training helps with muscle repair and avoids muscle loss due to calorie deficiency. Strength training should not exceed 4 times a week, giving muscles ample time to recover.

4. Control calorie deficit

Create a daily calorie deficit of 300-500 kcal, achieved through a combination of diet and exercise. Use a food scale to accurately measure the weight of ingredients and record the proportion of the three major nutrients consumed daily. Avoid extreme dieting that leads to a decrease in basal metabolic rate, and limit the weekly weight loss to 0.5-1 kilogram. Stop eating 3 hours before bedtime to prevent excess calories from being converted into fat storage.

5. Monitor changes in body fat

Measure changes in body fat percentage weekly using a body fat scale, with a focus on dimensions such as waist circumference and hip circumference. Regularly take body comparison photos to observe the improvement of muscle lines. If there is a platform period, adjust the exercise mode and try new training methods such as variable speed running and battle rope. Ensure 7-8 hours of high-quality sleep daily, and the peak period of growth hormone secretion helps with fat breakdown.

Muscle based weight loss requires persistence for more than 12 weeks to show significant results, and regular adjustments to training and dietary plans should be made during the process. Avoid using aggressive methods such as weight loss pills to prevent damage to muscle tissue. It is recommended to undergo a comprehensive physical examination every three months to monitor metabolic indicators such as blood lipids and blood sugar. Daily supplementation of vitamin D and calcium can prevent sports injuries. When symptoms such as dizziness and fatigue occur during weight loss, timely medical evaluation should be sought.