I believe many friends who are in the fat loss period will complain that if they had known that losing fat was so difficult, they should have eaten less at the beginning. During fat loss, if you want to lose fat in a healthy and scientific way, you not only need to control your mouth, but also need to move your legs. Unlike eating a calorie surplus during muscle growth, a calorie gap is needed during fat loss. This step has stumped many people. After all, it feels too uncomfortable to be hungry.
For friends who want to lose fat but want to keep their muscles, the fat loss period is a choice between losing fat and keeping their muscles, and they are hesitant. So how can I lose more fat while keeping my muscles?
1
Slow down and follow step by step
Fat loss cannot be done in one day or two. It was a long process. Don't be impatient. If you make a very large calorie gap at the beginning and do too much training, your weight will drop quickly in the early stage, but your muscles will also drop quickly. Therefore, we will take it step by step.
2
Moderate aerobic
Aerobic It can indeed consume fat in the body, but aerobic till muscles are consumed. Moderate aerobics can consume less muscle in the body, but excessive aerobics can reduce body fat, but also lose muscle.
3
Add HIIT training
HIIT (high-intensity intermittent training) not only consumes fat, but also exercises muscles. Therefore, during fat loss, HIIT training can be used or added. It can improve metabolism and speed up fat burning, and lose more fat to the greatest extent.
4
High protein diet
This is a very important part of the fat loss plan. During fat loss, you need to eat less, but you must not significantly reduce your protein intake. On the contrary, you need to consume more protein, because after aerobic training, supplementing sufficient protein can better power the muscles and reduce muscle loss.
If you can do these four points during your fat loss, then you can retain more of the muscles you have worked hard to train during the fat loss.
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