6 Tricks To Keep Your Body Fat Low and Having a Lean Body Contour
You don’t want the fat to increase with muscle gain? Learn these six tricks to keep your low body fat! That’s great, it won’t work if you don’t like it! Muscle gain and fat loss are the eternal topics of fitness. If you are doing muscle gain training and diet, but you find that fat has also increased?
How to transition from gaining muscle to losing fat?
Diet slowly decreases
Friends who gain muscle should know that gaining muscle = calories intake> calories burned, while a fat-reducing diet requires calorie intake <calories burned.
Of course, this kind of reduction is best not to be done overnight but gradually decreases. For example, if you usually take 3000 kcal, you can reduce it by 200 to 300 kcal at this time. After maintaining for 1 to 2 weeks, it will decrease in turn. If you change the existing eating habits too quickly, not only the body will not adapt, but the fitness effect will be weakened.
Reduce unnecessary diet
First of all, we must know what an unnecessary diet is. There is a certain training intensity in fitness exercises. The highest calorie food in the diet should not be too taboo, such as burgers, ice cream, drinks, cheese, etc., but these are very important for reducing fat. Adverse.
Therefore, in the process of transitioning to fat loss, these muscle-increasing foods that you love must be removed from it, to ensure that all healthy foods are included in the fat-reducing diet. It is best to replace those snacks with fruits.
Appropriately reduce lipid intake
A fat-reducing diet is not completely zero-fat intake. Fat is useful at any stage of fitness. You can gradually reduce fat during the transition to fat loss. For example less oil in cooking, less egg yolk, fewer nuts, etc. Of course, this also needs to be gradual, at least to adapt to about 3 to 4 weeks before returning to normal lipid intake during the fat reduction period.
High protein remains unchanged
Whether you gain muscle or lose fat, protein intake must not be less. When your calorie and lipid intake are decreasing, make sure that you have enough protein to provide enough satiety, so that you will not feel hungry when you reduce your diet, and you have enough intake Protein will prevent muscle loss and ensure that you will not consume muscle protein for energy during training.
During this transition period, you can choose low-fat and high-protein foods, such as chicken breast, fish, lean meat, etc.
Don’t control carbon water too much
Carbon water is the main energy supply of the body. If the carbon water is controlled excessively, the energy supply of the body will be insufficient during the training process, which will affect the training progress and performance. Of course, too much carbohydrate intake will affect fat consumption and metabolism, which is not conducive to fat loss. At this time, you can choose to replace the staple food.
For example, if you eat white rice before, you can replace it with whole grains, or eat some staple food or extra meals after exercise. When you are fully adapted to a reduced-fat diet, after this adaptation period, ensure your carbohydrate intake It’s about 55%.
High-intensity interval training
High-intensity interval training (HIIT) for various sports such as poppy, squats, sticks, and leg exercises. Each group of 5 minutes, six groups of high-intensity exercises are used to achieve full-body training The effect is to exercise the muscle strength, endurance and flexibility of various parts of the body to achieve a full range of muscle gain and fat reduction.
In order to reduce body fat, many people adopt the ultimate method of not eating or drinking, which is an incorrect diet; some people desperately exercise to have sexy big muscles. The wrong way and diet may only cause muscles and joints. Damage and adding more fat instead of muscle.
Remember!
During this period of dietary changes to increase muscle mass and reduce fat, you should not be too hasty, and let your body slowly adapt to such changes. Apply the above tips to your own lifestyle and see what will change!