How Fitness Beauties Do It – What's the Result for Your Figure?

Maintain a high metabolism and don't be afraid to lose muscle!

Many people use cardio to reduce body fat in order to lose weight. However, during fat loss, muscle mass gradually decreases, and the metabolic rate declines, making it easier to regain fat.

How to reduce fat and avoid muscle loss while increasing muscle mass?

Stick to these three methods to maintain a high metabolism during weight loss, without fear of muscle loss.

1. Protein Supplementation.

Protein provides nutrients and raw materials for muscle synthesis. During fat loss, don't neglect protein supplementation. You should supplement with 2 grams of protein per kilogram of body weight. For example, for a 50 kg person, you need to consume 100 grams of protein.

The weight of a boiled egg is 50 grams, and the protein content is 7 grams. If you don't eat other protein foods, you need 15 eggs to meet your body's protein needs.

When protein intake is insufficient, muscle breakdown is easy, and muscle growth is inhibited. Therefore, we need to ensure adequate protein intake, multi-meal and multi-supplement, which will also improve the absorption rate of protein. Recommended high-quality protein foods: milk, chicken breast, fish, shrimp, oysters, mushrooms, broccoli, etc.

2. Increase the intensity of cardio.

Although low-intensity cardio is effective for burning fat, the fat breakdown process also consumes human muscle, leading to an increase in the metabolic rate.

Stopping exercise and returning to a high-calorie diet after weight loss can easily lead to rebound effects.

So, how can we reduce muscle loss?

We can increase the exercise intensity, such as changing slow running, brisk walking, square dance, cycling jump rope, Tabata training, and batting training.

These exercises belong to high-intensity interval training, which can quickly increase heart rate, promote fat burning in the body, effectively avoid muscle loss, and maintain a high metabolic rate throughout the day.

High-intensity cardio training only takes a short time. You can achieve the same burn as running for 1 hour in just 20 minutes. Compared to ordinary cardio, it is more likely to lead to a good figure.

3. Participate in strength training.

Strength training is a good way to build muscle. In addition to cardio, people who are losing weight can also strengthen strength training to increase muscle volume, shape curves, and make the skin fuller and more elastic.

People with more muscle have a higher metabolic rate, and it is less likely to rebound after losing weight. Persisting in strength training can slow down aging, keep the body strong, and maintain a youthful vitality.

When losing weight, people should consider doing half an hour of strength training before cardio and then doing cardio, which can improve the efficiency of fat loss and muscle loss.

4. For people who haven't done any iron rolling training, they can do 100 squats or 100 push-ups at home, and the figure sculpting is very obvious.

After two months, you will find that the body fat rate decreases and the muscle lines become more and more obvious.