Secret 1: Reduce nighttime carbohydrate intake.
Weightlifting requires energy from the glycogen stored in carbohydrates. However, research shows that the chance of consuming carbohydrates, especially after 8 pm, is significantly reduced at night. During rest, the body only consumes a small amount of sugar and glycogen, and the body's metabolism decreases during sleep. Another major reason is that after consuming carbohydrates at night, the body releases more insulin, and high insulin levels increase fat storage. Most of these carbohydrates will be converted into stored body fat.
Secret 2: Arrange aerobic training properly.
Aerobic training helps with weight loss, but it is important to exercise in moderation. Many people tend to increase their exercise intensity blindly when they first start training, which not only increases the chance of exercise injuries but also affects health, muscle growth, and metabolism. Therefore, it is recommended to do aerobic training about three times a week. It is best to schedule aerobic training before meals because your body has not consumed any food, so it has to use fat reserves instead of carbohydrates for energy. However, it should not be scheduled before breakfast, preferably before dinner. In addition, limit your anaerobic weightlifting training to 30 minutes or less, with high-intensity training to consume more carbohydrates.
Secret 3: Eat fiber-rich foods in moderation.
Moderate intake of fiber not only helps reduce the direct intake of fat in the digestive tract but also slows down the digestion and absorption of carbohydrates. This reduces the speed at which sugar molecules enter the bloodstream and helps reduce insulin release. This is very beneficial in preventing weight gain because high insulin levels are signals for cells to store fat.
Secret 4: Eat fish.
Eating fish can increase muscle mass and reduce body fat content because fish contains high levels of beneficial fats. Cold-water fish (such as salmon) can provide omega-3 fatty acids, which make muscles more sensitive to insulin (muscle sensitivity to insulin is beneficial for muscle growth and decreased fat content). In addition, this fish promotes glycogen storage and amino acid entry into muscles and helps maintain glutamine reserves. Eating salmon three times a week will provide you with sufficient omega-3 fatty acids. Of course, pay attention to the amount of fish you eat.
Secret 5: Exercise twice a day.
As long as it is not excessive, physical exercise can promote the production of enzymes that stimulate muscle growth and fat reduction. High-frequency stimulation of exercising twice a day can promote glycogen consumption, thereby preventing the body from converting excess calories into stored fat.
Secret 6: Use ephedra.
Ephedra is an herbal medicine that has effects similar to ephedrine. Both ephedra and ephedrine can promote fat reduction by accelerating metabolism. More importantly, while reducing the body's fat content, they can still maintain muscle volume because they only promote fat metabolism and do not affect protein. Ephedra is usually taken before training, with a dosage of about 334 mg. People with thyroid dysfunction or hypertension or asthma cannot take it because it contains ephedrine. In fact, ephedra is much safer than artificially synthesized ephedrine. It can be converted into a chemical substance called ephedrine sulfate in the human body, which can be absorbed faster and more effectively.
Secret 7: Arrange high and low-calorie intake in cycles.
Reducing calorie intake helps reduce body fat content but also reduces muscle mass. This method can prevent this drawback. After three consecutive days of low-calorie diet, adopt a high-calorie diet on the fourth day. During the three days when you may lose some muscle, you can take some nutritional supplements (such as branched-chain amino acids and ephedra) to prevent muscle damage.
Here is a simple formula: on low-calorie days, consume 50% of your usual calorie intake; on high-calorie days, increase it by 30% of your usual calorie intake. For example, if you reduce from 300 grams to 150 grams, increase it to 390 grams after three days.
Secret 8: Properly distribute carbohydrate intake.
Indeed, reducing carbohydrate intake can also reduce body fat content. Here is a good method: add up all the carbohydrates you consume in a day, let's say it's 300 grams. Then, the chances of the body storing calories as fat are lowest during breakfast and after training. At this time, blood sugar and liver sugar levels are low, and most of the calories are used for "recovery" work.
Secret 9: Low-fat diet.
The three main causes of increased body fat are excessive calorie intake, excessive dietary fat, and excessive carbohydrate intake. If the previous eight secrets have not achieved the desired effect, then you can only rely on this last method, which is to directly reduce the fat content in your diet. For young people who want to lose weight and maintain a fit physique, the only way to do this is to choose fat-free protein, such as egg whites, fish, and high-protein powder. After 6-7 days, gradually increase the amount of fat in your diet. A simple method is to replace lean red meat with fatty red meat or lean protein foods. This will increase the fat content in your diet and provide essential fatty acids, one of the necessary substances for muscle growth.
