7 Most Easiest Mistakes to Make when Losing Fat

Introduction: The importance of muscles to weight loss!

　　When people want to lose weight, they also lose muscles, unable to maintain muscle mass, and become a smaller one, but it is not beautiful, and the fat is not lost much.

　　The first job when losing weight is to maintain your muscle mass. When losing muscles, it is difficult to have good lines. Losing muscles will make it more difficult to lose fat, and more muscles will have higher basal metabolism. A 10-pound muscle burns 50 calories a day. When you lose 10-pound muscle, you will burn 50 calories a day and consume 350 calories a week. There will be significant differences in the long run.

　　There is a problem of insulin sensitivity. If you have larger muscles, there will be more insulin receptors in the muscles, which will make the muscles have a higher insulin sensitivity, which means that what you eat will be more likely to be stored in muscles rather than fat. You have more muscles that can lift heavier weights for higher intensity training, and burn more calories during training.

　　The following are several major mistakes that people make when they want to lose fat:

1. Eat without food (fasting) to do aerobic exercise

　　This is the first thing I often do in the morning. Going to run on an empty stomach. Going to run on an empty stomach can easily cause muscles to be consumed. In the morning, cortisol co rhinol is the highest (when you wake up in the morning, cortisol will rise and make you feel energetic) If you don’t eat, cortisol will continue to rise or increase, and when you go running or aerobic, your cortisol will rise, and then your cortisol will be super high. In addition, when it is high to a certain extent, it will be difficult for you to lower it again (especially when the caloric deficit), and you will end up consuming muscles all day!

　　What is cortisol? Cortisol (stress hormone) : Cortisol improves glycogen decomposition and lipids and protein decomposition .

　　If you exercise aerobic exercise under fasting, because the basal metabolic rate does not increase, the overall fat oxidation will also decrease within 24 hours. It may also instinctively reduce the activity level throughout the day due to fatigue after exercise. Fasting for aerobic exercise also has potential problems with catabolic muscle mass.

　　But it is not better to exercise after just having a full meal, because this will cause less fat to oxidize more glucose oxidation. What's more, it's not enough to digest it just after eating. The best way is to completely absorb it before exercising. After collecting nutrients, but solid food is difficult to absorb immediately, you can drink some liquid drinks.

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2. Lift lighter weight, more repetitions?

The best way to not reduce muscle mass is to maintain muscle strength. If you maintain heavy weight while pushing, the body will think that it needs to maintain its muscles because it needs to maintain survival. When you reduce the weight you lift, the body will think that you don’t need that much strength. It doesn’t matter to reduce muscle mass, and then your muscles will become less. Why? Because muscles consume a lot of calories every day, and when you don’t use it, it will sacrifice some muscles for energy saving.

　Many people think that the sculpting lines are just about doing more repetitions, which is impossible. yes. You can't sculpt the muscles with more lines, you can only make it bigger or smaller. In order to sculpt the lines, you need to get rid of your fat while maintaining large and full muscles.

　　So when you are on a calorie diet, maintain your maximum muscle strength.

　　3. If you decide to do aerobic exercise, choose low-intensity aerobic exercise (such as a 1-hour walk or a relaxing intensity), or short-term, high-intensity exercise, such as within 15 minutes or shorter time or 3-5 minutes loaded Carries (such as walking with dumbbell lunges, etc.).

　　4. People hope to have a perfect body shape "just" so they suddenly and quickly reduce calorie intake and a lot of exercise at the beginning, such as taking less than 50 grams of carbohydrates and fat, taking a total of 1,200 calories per day, 90 minutes of aerobic exercise or even 120 minutes or cycle training.

　　But how long can you endure this? The body can adapt to this for 4-6 weeks, and then it will start to brake rapidly, you will start to feel frustrated, have unbearable muscle hunger, feel powerless during training, and cannot enjoy life. Such excessive methods will create a Loss of muscle formation. Although this method will also reduce fat, it will become slower and slower.

　　Avoid excessive radicalism at the beginning, use appropriate diet and aerobic strategies, and maintain or increase muscle strength to help you reduce fat at an acceptable rate. Although it is more conservative, it still has good results.

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　　5. Increase exercise or do more exercise?

　　When limiting calories to lose weight, excessive training volume (muscle hypertrophy training method) is harmful to the body. Too much training volume will cause muscle decline (because when dieting, calories are deficits). At this time, what should be done is to maintain strength and muscle mass.

　　6. Don’t be afraid to take carbohydrates before training

　　Many people reduce carbohydrates when losing weight, but it does not mean that they don’t eat at all. They still need to maintain appropriate carbohydrates intake for a day, because the burning of fat is based on carbohydrates. Don’t be afraid of carbohydrates before training. Compound intake, because they will not store as fat or reduce fat loss. In fact, it can help you have more energy to face hard training and lose fat faster, and maintain a higher metabolism.

7. Do aerobic exercise before bedtime?

　　Mid-intensity aerobic exercise will increase the body's cortisol, and normal cortisol is the lowest before bedtime, because the rise of cortisol will make you unable to sleep easily. Good sleep is an important recovery method, and poor sleep quality will make it difficult for you to recover from training. Therefore, avoid aerobic exercise before bedtime.

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