How to keep muscle during fat loss period

Losing weight is a lifelong pursuit for all women. Many male friends want to build attractive muscles while focusing on losing weight. The weight loss methods people hear about every day are all ways to lose fat, and there are very few ways to build muscle during the weight loss period. Here I will introduce to you how to preserve muscles during fat loss. Male friends who want to build attractive muscles can refer to this.

1. Reduce carbohydrate intake at night

Reduce your carbohydrate intake at night. Strength training requires energy from carbohydrates called glycogen. However, consuming carbohydrates at night, especially after 8 pm, increases the body's chances of storing fat. because:

1. The body consumes only a small amount of calories when resting, and the body's metabolic level also decreases when sleeping.

2. After consuming carbohydrates at night, the body will release more insulin, and high levels of insulin will increase fat reserves.

2. Properly arrange aerobic training every week

Aerobic training can help you lose weight, but too much of it can affect muscle growth and metabolism. Suggest you to:

1. Do aerobic exercise 3 times a week. Aerobic training is best done before breakfast because you haven't eaten and your body has to use fat reserves to replace carbohydrates for energy.

2. Keep your strength training to 30 minutes or less.

3. Eat a little more fiber in your diet

Adequate intake of fiber not only helps to reduce fat. Fiber can:

1. Hinder the digestion and absorption of carbohydrates.

2. Slowing down the speed at which sugar molecules enter the blood helps reduce the release of insulin.

3. High insulin is a signal that cells store fat. Reducing the release of insulin helps prevent weight gain.

4. Eat more fish

Eating fish can both build muscle and reduce body fat because fish is high in beneficial fats. Cold-water fish (such as salmon) can provide omega-3 fatty acids, which can make muscles more sensitive to insulin (muscles that are sensitive to insulin are beneficial for increasing muscle size and reducing fat).

Additionally, this fish boosts glycogen stores and amino acid uptake into muscles and helps maintain glutamine stores. Eat salmon three times a week and you'll get plenty of omega-3 fatty acids.

5. Do strength training twice a day

1. As long as strength training is not excessive, the body can produce hormone enzymes that can promote muscle growth and fat reduction. Take advantage of this by practicing twice a day.

2. High-frequency stimulation twice a day can promote glycogen consumption, thereby preventing the body from converting excess calories into fat and storing it.

6. Cycle high-calorie and low-calorie intake

Reducing calorie intake helps reduce body fat, but it also reduces muscle mass. To prevent this problem, you can eat a high-calorie diet on the fourth day after eating a low-calorie diet for three consecutive days. During these 3 days, you can take some supplementary nutrients (such as branched-chain amino acids and ephedra) to prevent muscle damage.

Here's a simple formula: Eat 50 percent of your normal calorie intake on low-calorie days and add 30 percent to your normal calorie intake on high-calorie days.

For example, reduce from 300 grams to 150 grams, and increase to 390 grams after three days.

7. Rationally distribute carbohydrate intake

If you want to reduce body fat without reducing carbohydrate intake: add up all the carbohydrates you consume in a day, let's say 300 grams, then consume 30% (90 grams) each at breakfast and after training, and distribute the remaining 120 grams evenly among the other 4 meals. This is because the body has the least chance of storing heat as fat in the morning and after training. At this time, blood sugar and glycogen levels are very low, and most calories are used for "recovery" work.

8. Low-fat diet

The three main causes of body fat gain are: excess caloric intake, excessive dietary fat, and excessive carbohydrate intake.

If the previous 7 tips do not achieve the desired effect, then you can only rely on this last trick, which is to directly reduce the amount of fat in your diet. For bodybuilders, the only way to do this is to choose fat-free proteins such as egg whites, fish, and high-protein powders. After 6-7 days, add a little fat to the diet. A simple way is to replace red lean meat, chicken, etc. with fat-free protein foods. Doing so can increase the amount of fat in the food and provide essential fatty acids, one of the necessary substances for muscle growth.