Guide to fat loss and muscle gain plan

Although it is difficult to achieve both muscle growth and fat loss at the same time, if you spend some time determining your main goal, and then making an informed training plan based on it and implementing it carefully, it is not difficult to get the ideal result. We do not want to give you a lot of complex formulas here, but just provide three suggestions for different goals. Executing one of the plans does not mean that it must not change for a long time. You can make adjustments at any time based on changes in your training focus.

Aerobic exercise plan with muscle growth as the main goal

Limit aerobic exercise other than strength exercises to 3 times a week, 30 minutes each time. This can not only maintain the health of the cardiovascular system without causing possible muscle loss. The two best forms of aerobic exercise include rowing and repetitive exercises of any change speed.

To maximize muscle development, experienced weight lifters usually divide various parts of the body into several groups for practice (such as chest and triceps; lower limbs; Back, trapezoid, biceps). After 3 days of exercise, rest for one day, and then start the next cycle. During the muscle growth stage, you should not limit your dietary calorie intake, because only when the body is in a "positive balance" state, muscles can grow.

In addition, try to avoid scheduling strength exercises and running on the same day, because running consumes a lot of calories, so that the muscles cannot have the opportunity to grow. When the body is in a "negative balance" state of energy, the muscles will be consumed first as energy, and then it is fat. If you have to practice strength and aerobic on the same day, at least you must practice strength first, and make the muscles fully stimulate while both physical strength and energy are at the peak.

As the muscle components increase, the body's metabolic rate will also increase accordingly, which will be more conducive to the consumption of body fat.

Aerobic exercise plan with the main goal of reducing body fat

Practice every week 5-6 aerobic exercises, each time for 30-60 minutes, so that the fat layer covering the lumbar muscles can be thinned as soon as possible. Otherwise, what's the use of training more abdominal muscles? When weight loss becomes the main goal, you must also pay attention to your diet. Medium and low-level calorie intake plus a lot of aerobic exercise can ensure the success of the plan. Of course, some muscle components are inevitably included in the weight you subtracted.

A large amount of aerobic endurance exercise can cause some minor changes in the metabolism of muscles. The slow muscle fibers responsible for transporting oxygen will develop, while the fast muscle fibers responsible for strength will weaken. At this time, you may not be able to lift the weight you could lift in the past. At this stage, you cannot completely relax the strength exercises. You must maintain a moderate-intensity exercise twice a week, with the interval not exceeding 3 days. One of them is mainly to practice the lower limbs and the other to practice the upper limbs.

Plans to take into account both

If comprehensive development is your goal, two exercises will be The time spent should be basically the same. Aerobic and strength can be carried out in the next day. When practicing muscles, you can do 2-3 sets of each of the following exercises, 10-12 times per set.

1. Flat bench press; 2. Upward diagonal dumbbell press; 3. Sitting and rowing; 4. Dumbbell lift sideways; 5. Biceps curl; 6. Triceps pulley press down; 7. Leg flexion and extension.

During this period, pay attention to maintaining diet (protein , carbohydrates, fat) balance, and intake sufficient calories to avoid muscle loss due to large amounts of exercise. Maintaining weight stability is a key. 40-50 kcal per kilogram of weight per day to maintain the balance between exercise consumption and daily activities.

For example: Exercise methods in one fell swoop

Boat and variable speed aerobic exercise can provide exercise for the aerobic metabolism system and muscles at the same time, so whether your goal is to gain muscle or lose fat. , and both are applicable. However, these exercises are very intense. You must first lay a good foundation for aerobic exercise (4-8 weeks, 30 minutes of exercise three times a week) and obtain the doctor's consent before you can perform it.

Boating can be performed on an indoor rowing machine or natural water surface. Rowing requires waist, back, shoulders, hips and other muscle groups to exercise simultaneously, and can increase the heart rate to the level required for aerobic exercise. If you are full of physical fitness, you can also practice variable speed exercises.

Variable aerobic cycle exercises can be practiced on any aerobic device. After 10 minutes of warm-up, repeat 10 1-minute high-intensity and 1-minute relaxation cycles, or 20 20 1-half-minute high-intensity plus half-minute relaxation cycles. Pay attention to the right level of strength, and do not exceed 1 minute. Practice 1 to 3 times a week. This exercise method can effectively improve your aerobic exercise while maintaining muscle components.