What should people who are just starting to exercise do to gain muscle and lose fat?

Muscle gain and fat loss are the reasons why most people enter the gym to exercise. Generally speaking, these two cannot be directly carried out. Fat loss is a process of energy consumption in the body, while muscle growth is a process of muscle synthesis.

How to do muscle gain and fat loss 1

You may be just a novice in the gym and don’t understand how to do muscle gain and fat loss?

> Let’s talk about fat loss first. Fat loss does not mean weight loss. Weight loss may pay more attention to the numbers on the scale, and fat loss is more about reducing overall fat. It is a relatively slow process, but the effect is also better. In principle, it is mainly to control energy intake and reduce fat storage in the body.

　　Human energy metabolism can be divided into four components: exercise metabolism, food effect and growth and development. Basal metabolism is to put it bluntly that the body will still consume calories when doing nothing. Of course, we will not do nothing in daily life. When we eat, we will also produce calories, and the process of digestion and absorption is also a process of calories consumption. Growth and development refer to the energy consumed by young people during the growth of their bodies.

　　During fat loss, we should try to avoid intake of a lot of fat, reduce calorie gaps, and adjust the diet structure, which can increase fat consumption. During fat loss, we can also make our own fitness meals, which can not only ensure the nutrition during the fat loss period, but also control it. Calories should not be too large.

　　　　When exercising and losing weight, we should pay attention to most of the energy sources of our bodies in our bodies, and protein will only provide energy to the body in extreme situations. In the end, fat is consumed. The exercise intensity is low, so there is no way to lose weight. Of course, don’t exercise too much. Generally speaking, it is more appropriate to control aerobic fitness to 45 minutes to 1 hour.

How to do muscle gain and fat loss 2

During muscle growth, the exercise method chosen is anaerobic equipment exercise, which is exercise for different parts. We need to distinguish the primary and secondary, and arrange fitness movements according to the muscle groups that need to be built with muscles. Equipment training Training is a process of constantly putting muscle pressure on muscle cells and then repairing them. Corresponding nutritional supplements are indispensable, ensuring protein intake can make the muscles grow better.

　　When muscle building exercises, if you feel that you have entered a comfortable period, you must increase the difficulty of the training movements. Only by constantly stimulating the corresponding muscle groups for fresh exercises will be better.

　　Finally, there is an exercise plan. Whether it is muscle building or fat loss, the formulation of exercise plans is indispensable. Pay attention to the allocation of each training movement group, arrange daily aerobic time, and match it with a good diet. Your muscle building and fat loss plan can be better realized.

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