Create perfect muscle lines - body fat is the key

Why do you have to persist in the hard work of fitness? It’s just to get clear muscle lines! But too many people think that muscle lines are obtained through low weight and high group training. In fact, this is a wrong concept!

Muscles with clear lines are inevitable phenomena of low body fat rate. The fat under the skin covers the muscles, so when these subcutaneous fats become thinner, the muscle texture will naturally appear. As long as your muscle mass is large enough, it is easy to see a trace of muscle patterns, just like a muscle anatomy diagram.

What is a low body fat rate? Generally, 15% can vaguely see the abdominal muscles! 10% or The lower part is already low in body fat! Today I will study how to make the body fat rate reach single digits!

Visually measure the body fat rate of the model in the picture is 5% or below

To achieve the body fat rate of a unit number, there are three groups of suggestions:

1. Slow down the weight loss rate

2. More protein, medium carbohydrates, less high-fat food

3. More strength training, moderate aerobic training

Slow down the weight loss rate

What? Slow down the weight loss rate? Everyone wants to lose weight immediately, lose as much as they have, but they actually ask people to slow down the weight loss rate? No!

Relax ! Today, living in this instant-eating generation, everything should be fast, but please remember a concept that we hope to reduce body fat by reducing fat and increasing muscle, not losing weight. Do you understand? Or reiterate:

We hope to reduce body fat by reducing fat and increasing muscle, rather than losing weight!

If we lose weight too fast, for example, lose 2-3 kilograms a week, the body will inevitably lose muscle. However, in order to regulate the rapid decline of weight, the body will reduce the metabolic rate and make it more difficult to lose weight. When everyone becomes anxious, they will further diet to maintain Fast weight loss, and the body reduces metabolism at the same time, which forms a vicious cycle.

How to slow down weight loss? Lose about 1 kilogram per week!

Yes, so please slow down your weight loss and ensure that your daily net calorie intake remains at minus 500, that is, the calories absorbed are 500 less than the calories consumed. Reduce 500 calories a day and accumulate 3,500 calories in one week, just one kilogram of fat. Of course, with the ideal result of this amount, people cannot only lose fat, but at least minimize muscle loss.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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2. More protein, medium carbohydrates, less high-fat food

The body needs more time and energy to digest protein. While digesting protein, it will also consume calories. Moreover, everyone knows that protein is the main nutrient that makes up muscles, so healthy People will definitely eat a lot of protein foods, so how much should they eat? It’s very simple. As long as you target your target weight, 1 kilogram of weight and 1 gram of protein.

If your goal is to reach 150 kilograms, you will have to consume at least 150 grams of protein every day.

150 grams of protein, such as 5 large chicken breasts, or 25-30 eggs. Can’t eat that much? Protein supplements can help you. For details, please refer to the "Whey Protein Supplement Series" Introduction to the types of protein supplements.

As for carbohydrates, they are one of the raw materials for muscle growth, and they must be eaten, but they must be optimized!

In fact, not all carbohydrates are prone to fat accumulation. As long as you control sweets and refined white rice or flour noodles, and eat whole grains with low GI value, such as brown rice, you can reduce the consequences of carbohydrates to cause fat. How many servings should you eat? If you have training that day, you should eat 3 servings of 1 carbohydrate per meal; if you don’t have training, you will halve the serving size.

High-fat foods can be avoided, but some foods containing healthy fats can be eaten appropriately, such as dozens of almonds or 1-2 spoons of low-sugar peanut butter. Fat is the raw material for making hormones and cannot be quit.

More strength training, moderate aerobic training

To achieve a body fat rate of unit numbers, you must exercise and diet. The previous two suggestions are about diet, and the last suggestions are of course exercise!

Don't do low-to-medium intensity for a long time Aerobic training, such as jogging for more than 40 minutes, because this is a waste of everyone's time...

First, low- and medium-intensity aerobic training does not help muscle growth, and can only eliminate fat during exercise time, which helps improve the metabolic rate after exercise.

Second, it is no problem to conduct multiple aerobic trainings a week, but the problem is that weight training is the basics! Focus on weight training. Keep aerobic exercise about 3 times a week!

When everyone consumes enough nutrition every day, they need to have enough training. Don’t lose those nutrients in vain. At least 3 weight training sessions a week can greatly stimulate muscles and make muscles grow quickly. Moreover, muscles help eliminate fat. Therefore, the more muscles, the more energy you consume at every moment. So weight training is the key.

Do more joint movements, such as squats, deadlifts, bench presses, double bar support, rowing movements and pull-ups. These movements can stimulate a large number of muscle groups at the same time, increase the secretion of male hormones, and promote muscle growth.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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