1. Reduce carbohydrate intake at night
Reduce your nighttime carbohydrate intake. Strength training requires glycogen from carbohydrates for energy. However, consuming carbohydrates at night, especially after 8 p.m., increases the body's chances of storing fat.
Because:
1. The body only consumes a small amount of calories when resting, and the body’s metabolism level is also reduced when sleeping.
2. After ingesting carbohydrates in the evening, the body will release more insulin, and high levels of insulin will increase fat reserves.
2. Properly arrange aerobic training every week
Aerobic training helps lose weight, but training too much can affect muscle growth and metabolism. I suggest you:
1. Do aerobic training 3 times a week. It's best to schedule aerobic training 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 less than 30 minutes.
3. Eat a little more fiber in your diet
Moderate intake of fiber not only helps reduce fat. Cellulose can:
1. Hinder the digestion and absorption of carbohydrates.
2. Slowing down the speed of sugar molecules entering the blood will help reduce the release of insulin.
3. High insulin is a signal for cells to store fat. Reducing the release of insulin will help prevent obesity.
4. Eat fish to increase muscles
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 (sensitivity of muscles to insulin is beneficial to increasing muscle and reducing fat).
In addition, this fish can promote glycogen reserves and amino acids into the muscles, and also help maintain glutamine reserves. Eat salmon three times a week and you'll get plenty of omega-3 fatty acids.
5. Practice strength training twice a day
1. As long as strength training is not excessive, the body can produce hormones that promote muscle growth and fat loss. 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 heat in the body into fat and storing it.
6. Arrange high-calorie and low-calorie intake in cycles
Reducing caloric intake will help reduce body fat, but it will also reduce muscle mass. To prevent this disadvantage, you can follow a low-calorie diet for three consecutive days and then adopt a high-calorie diet on the fourth day. 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% of your usual caloric intake on low-calorie days, and add 30% to your usual caloric intake on high-calorie days.
For example, reduce from 300 grams to 150 grams and increase to 390 grams after three days.
7. Properly distribute carbohydrate intake
If you want to reduce body fat without reducing carbohydrate intake: then you add up all the carbohydrates you consume in a day, assuming it is 300 grams, then consume 30% (90 grams) each in breakfast and post-training meals ), and the remaining 120 grams are evenly distributed among the remaining 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 increased body fat are: excess caloric intake, excess dietary fat, and excessive carbohydrate intake.
If none of the previous 7 tips have achieved the desired results, then you can only rely on this last resort, 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 more fat to the diet. The simple way is to use red lean meat, chicken, etc. instead of red lean meat and fat-free protein foods. Doing so will increase the amount of fat in the food and provide essential fatty acids - one of the essential substances for muscle growth.