The best time to train for muscle building and fat loss.

The best time for training for muscle building and fat loss.

　　1. Anaerobic - muscle building

　　The prominent word for muscle building is a word for growth. Exercise time will lead to excessive energy consumption and a decrease in hormone levels in the body. Instead, it inhibits muscle growth. All friends who want to gain muscle need to understand one thing: anaerobic exercise will not use body fat to supply energy, but will only consume a lot of glycogen. If the energy is insufficient, it will decompose muscle protein to supply energy. Therefore, it is very necessary to grasp the amount of training.

Therefore, friends who need to gain muscle should keep all the training time together between: 45-90 minutes.

　　This includes:

　　　, 5-10 minutes of warm-up time. (including aerobic preheating + active joints + dynamic stretching)

　　　　, 45-60 minutes of anaerobic equipment exercise. (Including whole-body muscle training, it is recommended to have two parts at a time, one large muscle group and one small muscle group)

　　　　　　　, about 10 minutes of stretching and massage exercise.

　　　　　　　2. Aerobic - fat loss

　　Since it is fat loss, it must be done through long-term aerobic training, because the body can store energy, so it is impossible to consume fat at the beginning of exercise. Most of the 15-25 minutes before aerobic exercise are based on glycogen. When the glycogen consumes almost the same amount, the body will start to mobilize fat to start providing energy to the body.

　　However, if the aerobic lasts too long, the efficiency of fat burning will decrease. Therefore, we recommend that the aerobic exercise be within 30-60 minutes. 3-5 times a week

　　　3. Coordinated training of aerobic and anaerobic

　　For friends who want to gain muscle, they cannot completely give up aerobic. This training method can effectively control body fat and improve cardiopulmonary ability.

　　Friends who lose fat cannot leave anaerobic training. This training method can burn body fat faster and better. Anaerobic improves muscle mass and improves basal metabolism. Only when muscles are developed can they consume more calories

　　Training method: Do anaerobic training first

　　　Bring muscles and leave the most energetic time to anaerobic. Ensure the quality of training. After training, there will be more calories. Oxygen can excrete lactic acid and free radicals well. It can also control body fat.

　　　　　Reduce fat, first do anaerobic consumption of glycogen in the body. When the glycogen is almost done, then do aerobic training, and the body fat will be mobilized faster to provide energy. This is more efficient!

　　Training time: Each training will not exceed 90 minutes.

　　Proportion: Friends who tend to gain muscles have no anaerobicity + 20 minutes aerobicity Friends who tend to lose fat have no anaerobicity 30 minutes anaerobicity 50 minutes anaerobicity

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