Three plans for perfect fat loss and muscle gain

Tip: This plan is suitable for professional athletes to refer to fat loss methods. For general fat loss weight loss please refer to MuscleNet’s other plans.

There are generally two big issues that need attention when it comes to fat loss. The first is the change in strength after fat loss, and the other is how to quickly get rid of fat. Here we first talk about the issues of fat loss and strength. :

The issue of fat loss and strength is actually a very complicated and convoluted issue. Because everyone’s situation is different, the results will be different. Here are the following situations:

1. Students who have excessive body fat, overweight, and have not undergone too much strength training. The best way for these students is to go to the gym and combine equipment with aerobics. In this way, the weight can be easily reduced and the strength can be easily improved. This is a case where the weight is reduced but the strength is significantly increased. But this still needs to be based on diet control.

2. Students who have average body fat and have not undergone much strength training. The best way for these students is to control them through diet, because their body fat is not high, but everyone may have different choices based on their different interests. If these students do too much strength training or aerobic training, Because I have experienced strength and not much physical training, it is easy to be unable to achieve good control. However, if you simply control your diet, your body fat will be reduced, but your strength will definitely have a great impact, because these students are not exposed to strength training itself. Not much, and the strength level itself is not high. Doing so is actually bad for athletic ability.

3. Students who have excessive body fat and have experienced a lot of strength training. These brothers should have practiced strength before, such as powerlifting or weightlifting and other similar projects. In this case, they can control their weight through aerobics and diet, although losing body fat will have an impact on their strength. , but this effect may be good or bad, because for some brothers, for those who have lost excess, burdensome, and unable to provide energy fat, they will lose part of their weight and fat.Fat, on the contrary, helps to improve one's strength. But it may also lead to a reduction in strength. This situation is generally for those brothers who do not have too much body fat to exceed the standard, or who only have too much water weight.

4. Students who have average body fat and have experienced a lot of strength training. In fact, the most important thing for these brothers is to continue to improve their strength and ensure that after the weight increases, they start to lose fat. This will allow their body to gain some strength and reduce body fat, but this will require a period of time. Relatively long.

To sum up, generally speaking, if you lose fat, your strength will definitely decrease, except for the first case. In this case, what we can do is to reduce the rate of decrease in strength as much as possible, and there are generally two things we can do. Method:

1. Continue to maintain heavy weight training. On the basis of aerobic training, continue to maintain heavy weight strength training. In this way, your strength will not be reduced a lot, but there are two disadvantages. One is that for that kind of thinking When practicing bodybuilding, or pursuing the perfection of certain body parts, you must add light weight, high reps, and high-density bodybuilding training, which conflicts with heavy weight training and is difficult to be compatible. Secondly, heavy weight training can easily make people feel hungry because their own hormones and metabolic levels have increased a lot, so in this case, it is very important to control your mouth.

2. Ingest a large amount of branched-chain amino acids, namely BCAA. BCAA can maintain muscles well and reduce the rate of muscle loss. I won’t go into details about the supplement method. They are all sold. Regarding food supplements, please refer to Nutrition Post 2 before. As I said, you can go to my space and look through it. But BCAA must be based on training. It does not mean that I control my diet and do not do strength training. Eating more BCAA can reduce muscle loss. Even if you are doing bodybuilding-style training, you must maintain a certain amount of training. BCAA can Play your part better.

After talking about the issues of strength and fat loss, let’s talk about the most important method of how to lose weight. In fact, this method is very similar to the content of carbohydrates in nutrition post 3, because that one talks about how to build muscle and gain weight. Just pay attention here. Just don't touch foods that are easy to gain weight, but in fact there are many ways to control and reduce fat besides diet. Let’s first talk about the reasons for being overweight or having too much fat:

1. Unsound diet. There are many unhealthy diets, such as tobacco, alcohol, snacks, high-calorie foods, etc., which are all considered unhealthy diets, that is, poor diet. In this case, it is easy to gain a lot of fat.

2. An incomplete work and rest routine will break the endocrine level. However, in this case, it is generally easy to lose weight suddenly. However, just like an unhealthy diet, there is also the possibility of accumulating more fat.

3. Water weight. In this case, it is not really fat.It’s about severe water storage in the body. This phenomenon is generally caused by taking creatine. After stopping creatine, the water storage will basically disappear, because creatine itself requires the intake of a large amount of water and then stores it in the body. , the weight will naturally increase, so sometimes being overweight is not necessarily due to excess fat, but may also be due to excess water.

Finally, let’s talk about how to reduce body fat. Here are three methods. Just like losing fat while maintaining strength, it is best to use these three methods at the same time, rather than just using one of them. At least two of them must be satisfied:

1. Control your diet. This is the most important and top priority. No matter which two of these three methods you choose, diet control must appear among them. Here are a few foods that should not be touched at all during the fat loss period:

A. Potatoes have too much starch content. Needless to say, it goes without saying that you should also avoid touching various mutated foods of potatoes such as French fries and potato chips.

B. Ketchup. In fact, if you don’t touch the French fries, you won’t touch the ketchup either.

C. Corn, corn contains a lot of carbohydrates, so it is best not to touch it.

D. Various snacks such as chocolate. Snacks are generally puffed food and sugar. Try not to touch them.

Let’s talk about some foods that should be touched as little as possible:

A. For all edible oils except olive oil, touch them less or try not to touch them.

B. Rice and noodles contain a lot of carbohydrates, so try to eat them as little as possible.

C. Dry fruits, such as bananas, should be touched as little as possible.

D. For milk, the domestic skimming technology is really not flattering.

E. Condiments, try to touch them as little as possible

F. All meat except chicken breast and fish should be touched as little as possible.

Let me talk about a fat-reduction recipe I gave to a friend. You can decide it according to the situation. His weight is 83KG. He has a little too much body fat, but he still wants to do strength training:

Breakfast: 2 milk breads + 4 egg whites + 50G lettuce + a spoonful of protein + 2000MG branched chain amino acids

Snack: 1 banana

Lunch: 50G uncooked rice + 250G chicken breast + 100G lettuce

Pre-workout: 1000MG branched chain amino acids

After training: 2 scoops of protein + 2000MG branched chain amino acids

Dinner: 50G uncooked rice + 200G chicken breast + 150G carrots

Before going to bed: 1000MG branched chain amino acids + 1 scoop of protein

When your carbohydrate intake is limited, your body will automatically break down your protein to replace it, so when you lose fatYou must take in more protein, so many people who think that you can’t eat meat to lose fat are very wrong. For my friend, his daily protein intake is 28+25+62+50+50+25=240G protein. The approximate absorption level can be maintained at around 200G. It is enough for the 166G protein it needs. It exceeds The amount of protein is to meet carbohydrate needs.

2. The second method is aerobic. If you can only choose two of these three methods, I would rather recommend 1+2. The third method is replenishment. If replenishment is done in the first two methods, On a good basis, the effect will naturally be better, but if there is no aerobic training and only through diet and supplements, although your body fat will decrease faster, you will probably lose a lot of strength and physical fitness. I have done aerobic training before and lost 40 pounds in one month. It is actually very simple, that is, running 3 kilometers on 1, 3, and 5, swimming 3 kilometers on 2, 4, and 6, and resting on Sunday. Running is easy to complete, but swimming is very difficult, because you may not have enough physical strength, so you can consider reducing it a little as appropriate. I practiced professional swimming for a period of time in a sports school when I was a child. I usually swam in three groups, that is, one thousand meters at a time. In this way, you don't need to pay attention to speed, just swim down.

Training is very important. If there is no aerobic training and you just rely on diet and supplements, your physical fitness level will drop a lot. I would also like to remind those students who want to make themselves faster or jump higher by lowering their weight. This idea is unrealistic. Exercise comes first, followed by weight. I have gone through such a detour before, and I have also tried to reduce my weight again and again, from 70KG to 60KG, but my height has not changed at all, and my speed has not changed at all. On the contrary, when I started to receive professional training, my weight increased to 75KG, and my jumping and strength increased.