To build muscle, he buys and cooks his own food, lowers body fat percentage, and relies on diet.
Body fat percentage, also known as body fat ratio, refers to the proportion of fat weight in the human body relative to total body weight, reflecting the amount of fat contained within the body. For those who want to lose weight, the real thing to reduce is not weight, but rather our body fat. Reducing weight doesn't necessarily mean reducing fat; it could also be muscle loss. Body fat reduction provides a more accurate measure of fat reduction.
Not only do people who want to lose weight need to pay attention to their body fat percentage, but muscle men also need to be concerned about it. Before, Mi Han only focused on training and ignored his diet, although he was bulky, a thick layer of fat obscured his muscles, making it impossible to see that he was a muscle man, more like a fat man. Later, he began to pay attention to his body fat percentage and constantly lowered his body fat, and for a period of time, his body fat percentage was below 3%, and his physique was like steel bars, solid and unyielding.
At his lowest body fat level, Mi Han's body fat percentage was below 3%, with his muscles appearing 'stringy' and without a trace of excess fat. An excessively low body fat percentage is not conducive to health. For adult males, a healthy body fat percentage range is 15% to 20%. Mi Han's body fat percentage was clearly too extreme. However, people were still curious about how Mi Han managed to lower his body fat percentage to such a low level.
In fact, a body fat percentage below 3% is Mi Han's limit. Although his body fat percentage wasn't always that low, it never exceeded 7%, and there was no excess fat. Many people think that lowering body fat percentage is achieved through aerobic exercise and some low-intensity strength training, but Mi Han believed that strength training mainly increases muscle, while aerobic exercise will cause muscle and fat to be lost together. To lower body fat percentage, the focus should be on diet.
To achieve a muscular and well-developed physique, we need to pay attention to our diet in addition to training. A high-protein diet is key to muscle growth. Muscle growth doesn't happen in the gym; it happens outside of it. Through strength training, muscles are torn, and then through diet, sufficient rest time, our muscles can grow.
If you want to lower your body fat percentage, your diet needs to be more demanding. Mi Han had strict dietary requirements, he almost never ate ready-made foods, and he prepared his own fitness meals every day. His cooking methods were primarily steaming and frying, with light flavors and low oil content—this is the diet method for lowering body fat percentage.
He would go to the supermarket to purchase his own food, and he had extensive research on ingredients. He believed that a healthy diet influences our gut microbiome, and the gut microbiome influences our immunity, constitution, dietary needs, and so on. Therefore, paying attention to our diet every day is responsible for our health. When we eat more vegetables, the gut bacteria that digest fiber will increase, and these bacteria will help us with digestion and metabolism, allowing us to become an easy-to-lose body type—this is Mi Han's approach to lowering his body fat percentage through diet.
Mi Han consciously increased his vegetable intake to ensure sufficient fiber intake. Fiber increases satiety, improves gut flora, and allows him to maintain a relatively low body fat level. Ordinary people can reduce their body fat percentage and become slimmer by using this method, but it's difficult to achieve Mi Han's level, as his diet is extremely strict, and his training volume is also very large—unless you are a full-time muscle trainer, it's hard to achieve his level of strictness.
However, we ordinary people can still learn from his slimming approach, namely, to try to use steaming and frying as the main cooking methods, and to reduce oil and salt; secondly, to eat more vegetables, as vegetables increase our satiety and change our gut flora, further changing our dietary structure.
