Fat first fat loss or first muscle gain Fitness first muscle gain or fat loss first

Many people are troubled by obesity, many people began to resolve to change, to fitness muscle gain and fat loss, so in the end is the first muscle gain or fat loss first?

Fat first fat loss or first muscle gain

At the same time. Many people are fat loss can only rely on running, swimming and other aerobic exercise, muscle gain can only go to do strength training, strength training is not able to lose weight. So there is the above problem, in fact, the two can be carried out at the same time, and is a plus one than two results.

How does the body metabolize fat

Suppose the human body needs to consume 2000 kcal a day, and only 1800 kcal intake, this 200 kcal gap, the body will convert the body fat into that 200 kcal of energy, which is fat is consumed. On the contrary, if you eat 2200 kcal of food, there will be a surplus of 200 kcal. According to the law of conservation of energy, energy does not disappear and appear for no reason, the extra 200 kcal will be converted into fat and stored in the body for future use, so the fat is increased.

How to train for muscle gain

Increasing muscle mass equals increasing basal metabolic rate, which helps burn fat. People who are new to fitness are advised to do more full-body training, such as weighted squats and bobby jumps, because these movements train multiple muscle groups at the same time, which can burn fat and build muscle. And after strength training, the afterburn phenomenon makes the muscles continue to consume energy for 24 hours after training, increasing metabolism.

How to do aerobic exercise

For fat people, aerobic exercise is the fastest way to see results. Overweight friends, do not run at the beginning, because it will hurt the knee joints, so it is recommended to swim, exercise bike or elliptical machine first, to wait for the weight loss, then safer to run. Each cardio exercise is best to maintain 30-45 minutes more efficient fat consumption. The first run 10 minutes, the second challenge 15 minutes, the third 20 minutes, and so on. Aerobic exercise is not going to increase muscle mass, so it cannot improve metabolic rate. If you stop systematic aerobic exercise, if you do not control your diet, the chances of body fat rebound are high. Long-term aerobic exercise will consume muscle, it is recommended to do it three times a week for 30-45 minutes each time.

Conduct a healthy diet

Three parts practice, seven parts eat, diet will affect the success of fitness. One indulgence can easily consume 2000 kcal, and you need to jog 25KM to burn off this energy. Therefore, to lose weight and gain fat effectively, you need reasonable food. It is recommended to consume, for example, plenty of fruits and vegetables, chicken breast, fish, milk, and whole grains.