Losing weight ≠ losing muscles! 4 Golden Rules to Keep You Healthy and Long lasting Weight Loss

Although the number on the scale is decreasing, my reflection in the mirror is like a deflated ball? Don't rush to celebrate, you may be experiencing "ineffective weight loss" - not losing much fat, but valuable muscles are quietly slipping away. Muscles are not only natural shapers of the body, but also fuel tanks for metabolic engines. Today, let's break down the weight loss secrets that fitness veterans never reveal.

1. Protein intake should be on time like paying wages

1. High quality protein is essential for every meal

Eggs, fish, soy products, and other "construction workers" should appear in their three meals every day. The amino acids they provide are like bricks for muscle repair. Every kilogram of body weight requires 1.6-2 grams of protein, which is equivalent to the amount of protein required for a 60 kilogram person to eat 6 eggs per day.

2. Half an hour after exercise is the golden window.

After strength training, if there is minor damage to muscle fibers, supplementing 20-30 grams of whey protein can increase repair speed by 50%. A 300ml glass of milk paired with whole wheat bread is the perfect combination.

2. When choosing carbohydrates, learn to eat them on a timed basis.

1. Eat carbohydrates before and after training.

Slow carbohydrates such as brown rice and oats should be eaten 2 hours before exercise to provide long-lasting energy. After exercise, you can eat bananas, white bread and other fast carbohydrates to help muscles replenish glycogen.

2. Low carbon water after 8pm

After dinner, the activity level decreases, and the main food can be replaced with low-carbon vegetables such as broccoli and spinach. But completely cutting off carbon can affect sleep quality, so half a bowl of mixed grain rice is a better choice.

3. Strength training should pay attention to strategies

1. Prioritize compound movements

Multi joint movements such as squats, hard pulls, and bench presses can activate 60% of the body's muscle groups at once. The effect of 6-8 groups three times a week is three times stronger than isolated training.

2. Gradual increase in weight

When a certain weight can be completed 12 times, it should be increased by 5% -10%. Muscles need continuous challenge to grow, but be careful not to deform their movements.

Fourth, rest and recovery should be treated as positive 1. Ensure 7 hours of deep sleep. Muscle growth hormone is secreted most vigorously during deep sleep. People who fall asleep before 23:00 have a 40% higher muscle repair efficiency than those who stay up late. Staying away from mobile phones for one hour before bedtime can improve sleep quality.

2. Reasonably arrange training intervals

The large muscle group needs 72 hours to recover, and the same area should not be trained more than twice a week. Upper and lower limb training days can be arranged alternately to give muscles sufficient time for repair.

It's better to stand in front of a mirror than on a weight scale. The ideal way to lose weight is to make the vest line clearer, not to make the arms looser. Remember these four golden rules, bring them with you during your next workout, and in three months, you will thank your smart self now. Healthy weight loss is never a crash course, but a lifestyle worth sticking to.