【Muscle Building and Fat Loss】A Comprehensive Guide to Fat Loss and Muscle Building (Repost)
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This post was last edited by LLawliet on 2016-7-4 at 13:59. 1. Burning fat does not necessarily mean weight loss! We burn fat at all times throughout the 24 hours of each day! Approximately 70–80% of the energy needed for all our daily activities comes from fat, while the remaining amount comes from glucose. But these daily activities do not require the burning of large amounts of fat; to burn 87 calories, the heart rate must be below 120 beats per minute. If the heart rate reaches over 180 beats per minute, then 18 calories can be burned! For example, if you exercise for 1 hour every day, but the number of sets and intensity of weight training are insufficient, as well as the duration and intensity of aerobic exercises that strengthen the heart and blood vessels, then it’s even less likely that those 23 hours of low-intensity daily activities will burn any significant amount of calories. So, although you’re active throughout the day, what’s burned is only part or all of the calories you consume each day; the fat stored in your body remains untouched and continues to accumulate! This is why burning calories does not necessarily mean weight loss.2. So, how many calories should people who want to lose weight consume per day? In fact, the relationship between weight loss and calorie intake is similar to that of a bank account: if you deposit 3000 yuan per day but only spend 2000 yuan, then naturally, weight loss won’t occur. Each pound of muscle requires 50 calories to be burned daily in order to be maintained. The number of calories we need to consume each day is calculated as follows: for those who want to build muscle or have a fast metabolism, it’s weight in pounds multiplied by 18-20; for example, a person weighing 70 kilograms needs around 3,000 calories per day to build muscle and gain weight. Those maintaining their current weight: multiply weight in pounds by 15; for example, a person weighing 70 kilograms needs about 2,200 calories per day. For those trying to lose weight or whose metabolism is slow: multiply the weight in pounds by 10-12; for a person weighing 70 kilograms, this amounts to around 1500 calories per day. 3. For those who intend to lose weight through bodybuilding, what should be their daily diet like? The recommended daily intake of protein is about 1-1.5 grams per kilogram of body weight; 2 grams is not necessary. The daily intake of tan hydrates is approximately 3.5 grams per kilogram of body weight; therefore, for a person weighing 70 kilograms, this amounts to about 240 grams. These should be complex carbohydrates that are digested slowly, such as brown rice, whole wheat, and apples. These foods can slow down insulin secretion and thereby prevent fat accumulation. It is also important to pay attention to carbohydrate intake – if it is insufficient, it not only fails to help with weight loss but can also lead to dangerous conditions! One gram of protein or carbohydrates provides about 4 calories, while one gram of fat provides about 9 calories. The optimal proportion of calories the body needs each day comes from food: 30-35% from proteins, 50-60% from carbohydrates, and 10-15% from fats. 4. Everyone has a different innate constitution and body type, which means that the rate at which fat is lost varies from person to person. I have already mentioned earlier that there are three different body types, and the metabolic rate within each of these types varies greatly; indeed, some people lose weight at a quite slow pace. However, the rate at which weight loss occurs with safety insurance is about 1 percent of your body weight per week! For someone who weighs 100 kilograms, only about 1 kilogram can be lost per week; so are you being too hasty? Everyone must stick to the 3D and 3P principles I mentioned and keep working hard! Obesity doesn’t develop in a day, and it takes time to lose weight as well. 5. Please note: What you want is to maintain a certain level of muscle strength throughout the entire year, every day, rather than trying to use the methods used by athletes to lose weight and tone up their bodies before competitions! Many people resort to these same methods in an attempt to achieve the same results in a short period of time. In fact, most people never develop muscle in their lives; even if they manage to lose weight, the areas of their body that aren’t strong remain flabby. If you try every possible method to lose weight rapidly, you’ll end up like those competitors – as soon as the competition is over, you’ll quickly return to your original weight!
This post was last edited by LLawliet on 2016-7-2 09:33. 6. Aerobic exercise and weight training should be given equal importance; they are not incompatible with each other. While doing only aerobic exercises can also help reduce fat and weight, it will also lead to the loss of muscle, resulting in an unsightly physique. So weight training must be done at the same time. And I’ve said it many times: the more muscle mass one has, the more it helps with fat loss, so building muscle and losing fat can go hand in hand. As for whether to do aerobic exercise or weight training first, it depends on individual habits and needs. If you want to build muscle while losing fat, do aerobic exercise after weight training, or on the days when you don’t do weight training. Many people emphasize that it’s better to do aerobic exercise in the early morning or morning, but I personally think it depends on individual habits and the desired results. Short-duration, low-intensity training sessions make it difficult to lose fat, but training that lasts more than 1 hour and involves multiple sets and repetitions can help with fat loss. Moreover, muscles can maintain their accelerated metabolism for 2-3 days after high-intensity stimulation. Fat loss involves reducing fat throughout the entire body; it’s not possible to lose fat only in certain areas. Fat is distributed in all parts of the body, although some areas may have more fat accumulation. But when trying to lose fat, strength training exercises should target the entire body, especially the larger muscle groups; particularly the legs. If one only works on the abdominal muscles and ignores other muscle groups, and if aerobic exercise is not done enough, then it’s impossible to develop abdominal muscles. Many people who want to lose weight often focus on training smaller muscle groups during weight training, while neglecting the larger muscle groups. Even if you strengthen the smaller muscle groups such as those in the arms, it won’t change the overall appearance of your body. Therefore, if you want to lose fat, you should work on the larger muscle groups, using free-weight equipment primarily. This is because when using free-weight equipment, more muscles in the body are engaged, which allows for the consumption of more calories and thus helps achieve fat loss. 7. Foods that help with fat loss should be mainly boiled or steamed! Some experts have said that abs are created in the kitchen. It is evident how important cooking food is for both building muscle and losing fat. Some foods are practically unpalatable when boiled or steamed, but in order to lose fat, one must sacrifice taste. Since it’s already boiled or steamed, of course no seasonings should be added anymore. Besides low oil content and no sugar, what is often overlooked is salt! Excessive consumption of salt causes it to retain water beneath the skin, making one appear puffy. Many people mistakenly think it is fat accumulation. So to lose fat, you can’t have heavy flavors. Eating lightly and drinking plenty of water seems to be the best approach. Some people replace regular meals with fruits; in addition to paying attention to a balanced intake of nutrients, some fruits also contain particularly high levels of sugar or starch. 8. To check the effects of weight loss, you mainly rely on sight! The appearance of your body is what matters; no one wants to know your measurements or weight. Therefore, the mirror is the best tool for assessing the results of weight loss! Although scales, tape measures, and fat analyzers can provide some reference, it’s not necessary to measure yourself every day or on a regular weekly basis. It only works when used irregularly or infrequently. As the saying goes, it’s better not to use it if you can’t trust it completely. Sometimes, the level of body fat can also serve as a reference point; for example, in most men, a body fat percentage below 12 is needed to see abdominal muscles, while in women it’s around 14–18. However, trying to reduce it to 5% or even below 3% is unhealthy for normal people. Even athletes with a body fat percentage of less than 3% can only maintain that physique for a few days during competitions! Don’t be misled into thinking that the weight loss methods used to prepare for competitions will allow one to maintain an excellent physique 365 days a year!
Try it using your method from now on: lol
Keep going, keep going~~ but you need to hold on; P;P be careful as there might be a rebound
I just can’t persevere; I lack the determination