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When it comes to exercise training, if you can properly handle the relationship between fat, muscle, training and rest, you will be a master of muscle gain and fat loss from now on. While losing fat, maintain a high basal metabolism of the body and try not to lose muscle, which is a problem that all sports enthusiasts are very concerned about. How exactly can it be done? The issue you are most concerned about, Coach Xiaowen will tell you in detail today!
Coaching coach for this issue
【How to maintain muscle mass during the fat loss period?】 】
During fat loss, due to a significant decline in calorie intake, the body tends to consume hard-won muscles to provide energy when it lacks energy materials. This will lead to muscle volume shrinkage, which is often referred to as muscle loss. To avoid this, the most effective way is to ensure adequate protein intake. Because proteins are digested and absorbed in the human body, they become amino acids, and amino acids can be converted into energy supplies by the body in an emergency, avoiding the breakdown of muscles in the body to provide energy.
DAY2: Xiaowen teaches you to practice hips
Action 1 / Triple squat
Effect: Exercise the hips and shape the buttocks
Points: The upper body is facing forward, keep the waist straight, the hips are strong, and when squatting obliquely behind, the back legs are stretched as far as possible to the side; when squatting in the middle, the feet are slightly wider than shoulders; each squat should keep the knees not more than the tiptoes, feel the contraction of the hips and inner thighs; note, if the front side of the thigh is too obvious, you should use the heel to exert force when squatting, and increase the distance of the hips moving back; each group is 60 seconds, and the group rests for 30 seconds, completing 3 groups
Action 2 / Lunge after half squat
Points: Legs are separated, about shoulder width, the toes are consistent with the direction of the knees, the back is straight, half squat to the knee at a 90-degree angle; the left and right feet alternately do the squat and knee salute to the oblique rear, pay attention to the action process to always maintain a semi-squat posture, do not stand up, feel the gluteal muscles to squat up; 60 seconds per group, 30 seconds of rest between groups, complete 3 groups
Action 3 / Squat Jump
Points: Legs apart, standing distance greater than shoulder width, toes consistent with knee orientation, back straight, thighs squatting to level or below, do not lean too low; hands swing up forcefully, drive the body to jump; the longer the time in the air, the better the fat burning effect; when jumping, the hip leg contraction force is obvious; take in during the jump, exhale when falling; 60 seconds in each group, 30 seconds of rest between groups, complete 3 groups
Health Tips
【How to maintain a high basal metabolism for fat loss?】 】
One of the most common ways to avoid a drop in your body's metabolic levels during fat loss is to periodically increase or decrease your calorie intake. For example, on Mondays and Tuesdays of every week, calorie intake is drastically reduced, but on Wednesdays, caloric intake is greatly increased, then, on Thursdays, Fridays, and Saturdays, caloric intake is greatly reduced again, and then on Sundays, caloric intake is greatly increased. Heat increases and decreases, and the cycle is carried out. This can both burn fat efficiently and avoid a significant drop in the body's metabolic levels.
Coffee is a safe, efficient, and convenient fat loss accelerator, but be aware that drinking unsweetened and milk will not take in extra calories, and must be combined with exercise to be effective.
How should coffee be drunk? It is enough to consume caffeine of 3-8 mg/kg body weight about an hour before exercise. The recommended is a low dose of 3-5 mg/kg before exercise, especially before training for large muscle groups, and the amount of one cup can be drunk to better increase muscle growth.
What is the approximate portion size of 3-5mg/kg? If you are an adult man and woman of ordinary weight, drinking Star Daddy's American coffee, one large cup is enough, red bull or wheat coffee needs about two cups. If it is instant coffee, you need 2-3 small packets of small portions.
remember! Coffee refers to "black coffee", do not add sugar, add milk, nor can it be a 1+2 such as Nestlé and Maxwell. Drinking instant coffee with a variety of additional ingredients will not only increase calorie intake, but also add sugar, will increase the GI value, affect your fat burning and endurance, if you add whole milk, it will enhance fat intake and affect the secretion of growth hormone. To improve the taste, you can add skim milk or soy milk.
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