How to lose weight for people with solid meat

People with solid meat need to achieve weight loss by adjusting their diet, increasing aerobic exercise, and combining strength training. People with high muscle density should avoid excessive dieting when losing weight, and focus on reducing body fat percentage rather than simply losing weight.

1. Adjust dietary structure

Control daily calorie intake at 1.2-1.5 times basal metabolism, maintain protein intake at 1.6-2 grams per kilogram of body weight, and prioritize high-quality protein such as chicken breast, egg white, and low-fat dairy products. carbohydrates should be selected from low glycemic index foods such as brown rice and oats, while fat sources are mainly from deep-sea fish and nuts. Adopting a small and frequent meal pattern, 4-6 meals per day can maintain metabolic activity.

2. Increase aerobic exercise

Perform 4-5 sessions of moderate to low intensity aerobic exercise per week, each lasting 40-60 minutes, with heart rate controlled within the 60-70% range of maximum heart rate. Swimming, elliptical machines, climbing stairs and other sports have less impact on joints and are more suitable for muscular physique. Dynamic stretching for 15 minutes before and after exercise can reduce muscle tension.

3. Combined strength training

adopts a small weight multi group training mode, with 15-20 repetitions per group and rest within 30 seconds between groups. Focus on training large muscle groups such as the legs and back to avoid excessive stimulation of isolated muscle groups. After training, supplement branched chain amino acids in time, and use foam shaft for fascia relaxation, lasting 10-15 minutes each time.

4. Monitor body data

Weekly measurement of waist circumference, hip circumference, and other body circumference indicators, and monthly detection of changes in body fat percentage through professional instruments. Under the premise of stable muscle mass, a 1-2 percentage point decrease in body fat percentage is considered effective weight loss. To avoid anxiety caused by daily weighing, a weight fluctuation of 1-3 kilograms is a normal physiological phenomenon.

5. Ensure recovery quality

Ensure 7-8 hours of deep sleep daily and avoid high-intensity training 2 hours before bedtime. Schedule 1-2 active recovery days per week to engage in low-intensity exercises such as yoga and Pilates. After training, use alternating hot and cold water baths with a temperature difference controlled at 10-15 degrees Celsius, with 3-5 cycles per time. The recommended weight loss cycle for muscular constitution is 12-16 weeks, with a weight loss rate controlled at 0.3-0.5 kilograms per week. Pay attention to supplementing with complex vitamins B and magnesium elements in daily life to avoid muscle spasms after training. If there is a sustained plateau period, one can try the carbon water cycle method or intermittent fasting, but it must be done under the guidance of a nutritionist. Maintaining a regular schedule and a positive mindset is crucial for long-term physical management.