Fitness movement network

I believe many people know the importance of strength training in the process of losing fat, but not everyone understands that the process of building muscle through strength training must be done after losing fat. So why should strength training for fat loss precede muscle building?

The process of building muscle is scientific resistance training, which requires the intake of more calories and more protein to achieve the purpose of increasing muscle mass; but at the same time, body fat will inevitably increase. Generally Beginners' bodies have a thick layer of fat, which will accumulate more fat, so the muscle lines that may have been there have completely disappeared.

Building muscle does make you stronger and adds more muscle, but you can't see your muscles and progress in the mirror, you will only see yourself bigger and fatter than before, and this way , will undermine your self-confidence, resulting in a lack of sufficient motivation, which may lead to giving up.

If you start fat loss training from the beginning, you will consume less calories than you burn every day, but your protein intake will be much higher than usual. This will make your muscle growth and progress visible, allowing you to More motivation to keep going.

Specific methods for losing fat:

Reducing dietary caloric intake and tilting the seesaw toward the body is an important way to lose weight. On the other end of the seesaw, the increase in body heat consumption (= basal metabolic rate + total physical activity consumption + thermic effect of food) is another important way for the seesaw to tilt toward the body.

Healthy fat loss cannot be done without exercise:

Regularly engage in endurance sports such as swimming, jogging, aerobic dancing, walking, and cycling. That is, aerobic exercise can extract oxygen from the blood and burn fat into heat when in motion for a long time, and It can exercise the circulatory system and improve the heart rateLung function.

Sports that require instantaneous explosive power, such as short-distance running, require heat in a short period of time. Only the glycogen stored in the muscles can be converted into heat, which means it cannot be used in the absence of oxygen. It burns fat, so the more intense the exercise, the worse the weight loss effect.

Avoid taking a shower within 30 minutes before or after meals. If you take a bath within 30 minutes before a meal, gastrointestinal secretion will be reduced, and the activity of digestive juices will also be reduced; if you take a bath within 30 minutes after a meal, the blood will not flow to the digestive system, but will concentrate on the surface of the skin, which will prevent digestive function. .

Building muscle after losing fat can effectively prevent muscle loss and does not conflict with the principle of controlling calories during fat loss. In addition, strength training during fat loss can also effectively reduce fat rebound, allowing us to The skin becomes firmer and there is no problem of loose skin caused by weight loss.

In terms of specific training steps, we can do aerobic first and then strength training, so that strength training will have a greater stimulating effect on the muscles. Of course, we also need to control the amount of exercise. If the body is injured due to excessive exercise The gain outweighs the loss.

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