How to lose weight for girls with hard meat

Girls with hard muscles need to improve their body fat percentage through a combination of dietary adjustments and exercise to lose weight. Those with higher muscle density should focus on weight loss rather than weight loss. The main methods include controlling calorie intake, choosing aerobic exercise combined with strength training, supplementing high-quality protein, adjusting daily routine, and avoiding excessive dieting.

1. Control calorie intake

Maintain a daily calorie deficit of 300-500 calories, prioritize reducing refined carbohydrates and saturated fat intake, and replace with whole grains, vegetables, and fruits. To avoid edema caused by high salt diet, it is recommended to record the type and amount of food, but it is not recommended to keep it below the basal metabolic value for a long time. For those with large muscle mass, it is necessary to ensure that protein accounts for 20% -30% of total calories to prevent muscle loss.

2. Aerobic Combined Strength Training

Engage in 4-5 low-intensity aerobic exercises such as jogging and swimming for 30-45 minutes per week, combined with 2-3 resistance training sessions. Muscle compactors can choose cycle training or HIIT to improve fat burning efficiency, but they should pay attention to stretching and relaxing the fascia after exercise to avoid further muscle stiffness. Supplementing whey protein after exercise can help repair muscle fibers.

3. Supplement high-quality protein

Daily intake of 1.2-1.6 grams of protein per kilogram of body weight, preferably from low-fat sources such as chicken breast, fish, and soy products. Protein can increase satiety and maintain muscle mass, while whey protein powder can be used as an additional meal supplement. Avoid high oil cooking methods and combine with vitamin C to promote collagen synthesis and improve muscle elasticity.

4. Adjust your daily routine

Ensure 7-8 hours of sleep per day. High cortisol levels can lead to fat accumulation in the waist and abdomen. Avoid high-intensity exercise 2 hours before bedtime and relax tight muscles by soaking your feet or applying hot compress. Regular sleep patterns help with the secretion of growth hormone, promote nighttime fat metabolism, and reduce morning stiffness.

5. Avoid excessive dieting

Long term extremely low calorie diets can reduce basal metabolism and lead to muscle breakdown. It is recommended to adopt high protein light fasting or carbon water cycle method, and schedule 1-2 recovery days per week. Timely replenish fast carbon and electrolytes after exercise to prevent muscle spasms. The recommended rate of weight loss is no more than 5% of body weight per month.

Losing weight with a muscular physique requires persisting for 3-6 months to significantly change body fat percentage. It is recommended to measure the waist hip ratio weekly instead of simply focusing on weight. Warm up and stretch thoroughly before and after exercise, and wear compression equipment to relieve muscle fatigue. If joint pain or menstrual disorders occur, adjust the plan promptly and consult a nutritionist. Daily consumption of green tea, broccoli and other foods rich in antioxidants can reduce post exercise inflammatory reactions.