Change the weight loss method due to seasonal changes
Autumn is here! Metabolism began to slow down, people began to become lazy, their appetites widened, and fat began to accumulate. Everything is because autumn is here! The contrast of the season means that we have to start losing weight! change! change!
First, don't be afraid of carbohydrates
Carbohydrates are both friends and enemies. When you are a friend, it creates an environment of proper release of insulin to help build muscle mass; when it is an enemy, it stimulates the excessive release of insulin, causing the blood sugar level in the body to rise, and the blood sugar that cannot be consumed will be converted into fat, and Will form a barrier to fat reduction. This has prompted many bodybuilders to choose an opposite low-carb diet. The lower intake of carbohydrates results in lower levels of insulin release and blood glucose levels in the body, the entire body is in a catabolic state, and fat is consumed as energy. Unfortunately, with the reduction in fat, muscles are consumed along with fat, which in turn reduces muscle mass.
Solution: Ingesting a low-carbohydrate diet should consider consuming an average of 1 gram of carbohydrate per pound of body weight per day, which will ensure fat consumption without forcing muscles to be burned as energy. If your weight is 180 pounds, then at least every day. Should consume 180 grams of carbohydrates.
Second, avoid excessive heat reduction
Excessive reduction in calorie intake compared with fat loss caused by exercise energy consumption, the former will lead to slow metabolism, and ultimately cause difficulty in getting rid of fat. The latter, because it maintains the body's normal metabolism, the energy deficit created by exercise will promote the burning of fat and eventually get rid of fat.
Solution: Moderately reduce calorie intake, reducing total calorie intake by 10% per day. If you consume 3,000 kilocalories per day, a 10% reduction in your muscle mass and normal metabolic rate means you should consume 2,700 kilocalories per day.
Third, avoid excessive intake of protein
When you reduce total calorie intake, you should increase your protein intake in a nutrient ratio to give your muscles full nutrition, repair and gain, and avoid muscle block reduction caused by protein deficiency. If the protein is too much, it will burn like a carbohydrate, and if it can't be consumed, it will be stored as fat. Most fitness people know how to increase protein intake, but some people go to extremes, and they consume more protein than they need.
Solution: Do not eat more than 1.5 grams of protein per pound per day. If more, it is likely to be converted into fat and stored, so getting rid of fat becomes an empty talk. Therefore, a 180-pound bodybuilder does not receive additional benefits by taking more than 270 grams of protein per day.
Fourth, don't miss the best intake time of carbohydrates
Usually, it is correct to reasonably allocate the total daily intake of carbohydrates to 5-6 meals. But reports show that increasing the intake of carbohydrates during breakfast and after a meal is more effective in preventing muscle loss.
Solution: Change the proportion of carbohydrates per meal in the whole-day diet, and eat more carbohydrates after training and breakfast. Most of the carbohydrates consumed in the morning will be stored as muscle glycogen and hepatic glycogen, and increased carbohydrates will increase the amount of insulin released, avoiding the lack of glycogen stores due to insufficient carbohydrates. Increasing the intake of carbohydrates after a meal can compensate for the muscle-induced muscle loss caused by training and avoid muscle loss. Therefore, increasing carbohydrate intake after training will help you build muscle instead of storing fat.
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