How to lose fat and gain muscle

For some people with a high body fat percentage, that is, they are relatively obese, there are many things they need to pay attention to in daily life, especially in terms of exercise and diet. They must exercise moderately and eat a reasonable diet, so as to better achieve the effect of fat loss and muscle gain. So, what should you pay attention to during the fat-free weight loss process? Here are a few suggestions for you.

1. Weight training burns fat at a relatively high rate

Did you know? An hour of vigorous aerobic dancing will not burn as much fat as half an hour of weight training. This difference occurs because muscles have a higher metabolic rate. "The basic calorie consumption of one pound of muscle to maintain daily activity is 30 to 50 calories, but the calorie consumption of fat is only 2 calories," according to a study by the Dallas Aerobic Research Association in the United States. Therefore, if you want your body to consume more calories on its own. It is necessary to increase the ratio of muscle to fat in the body. Going to the gym to do weight training twice a week, or developing the habit of lifting dumbbells every day, can make the body muscles stronger and promote self-consumption of fat.

2. Exercise in segments

The latest research shows that if you do a two-hour workout three times for 40 minutes, you can burn almost seven times as much fat as if you do it twice for 60 minutes. Because after each exercise, the body can maintain the highest metabolic rate for at least 12 hours, the fat stored in the body will also be quickly consumed at this time. Therefore, if you can do exercise in segments as much as possible, the weight loss effect will be better.

3. Breakfast is essential

"Skipping breakfast will significantly reduce the body's metabolic rate, resulting in a significant reduction in the amount of fat consumed," said the American Nutrition Association. According to experts, a complete breakfast contains about 200 to 300 calories and must include carbohydrates, fruits and proteins (for example, a bowl of corn flakes with fresh milk and fruit is a good breakfast, and it is best to eat it within 1 to 2 hours after getting up). After eating such a standard breakfast, the body's metabolism will be awakened again, and the fat burning rate will naturally be greatly improved.