When losing weight, how to reduce only fat but not muscle

　　In fact, this problem is not difficult to solve. When we lose weight, we can keep the heat gap in our body, because this can make our body break down the sugar, fat and protein in our body to make up for this part of the heat.

　　The main constituent of muscle is protein, and the decomposition of protein is the decomposition of muscle, so fat reduction is bound to lose muscle. What we can do during fat reduction is to minimize the passage of muscles through reasonable exercise and diet.

　　When we exercise, we focus on strength training with reasonable aerobic exercise, because the advantage of strength training is that it can directly stimulate the muscles and improve the ability of muscle synthesis. When the synthesis efficiency is higher than the decomposition efficiency, we will increase the muscles, otherwise the muscles will pass.

　　Strength training can reduce the loss of muscle during the fat reduction period by improving the synthesis efficiency of muscle. We should try our best to maintain the same intensity as that during the fat reduction period. Although it will be very tired, it has a good effect on reducing the loss of muscle. During aerobic exercise, the body is in an oxidative state, which will directly decompose the sugar, fat and protein in the body to provide energy for the body. The longer the aerobic time, the higher the fat decomposition efficiency, and has a strong fat reduction effect.

　　However, too long aerobic exercise will also lead to the increase of protein decomposition, resulting in muscle loss. Therefore, the aerobic duration is best kept within 30-60 minutes, which can not only achieve a good fat reduction effect, but also won't lose too much muscle.

　　I am used to doing aerobic exercise for about 30 minutes after strength training during the fat reduction period, and the effect is very good.

　　Diet should focus on high protein diet and control the overall calorie intake

　　It is well understood in this regard. During the fat reduction period, due to the existence of heat gap, the protein in the muscle will be decomposed. At this time, we will improve the protein intake level in the diet, so that the muscle can get more supplements and reduce the proportion of lost muscle.

　　In general, it is enough to consume more than 1.6g of protein per kilogram of body weight every day during the fat reduction period. Based on my 80kg body weight, a day is 128G of protein intake, which is equivalent to the protein content of 19 eggs. In fact, it is not difficult to guarantee.

　　At the same time, while maintaining a high protein diet, we should calculate the overall dietary calorie intake level to ensure that the calorie intake is less than the calories we consume in a day, so as to ensure the efficiency of fat reduction.

　　Weight loss is not an overnight thing. We should be prepared for a long-term battle. Too fast fat reduction is bound to cause a large number of muscle loss, which will lose a lot of muscle, which is not conducive to health. It is also easy to rebound after successful fat reduction.

　　It is suggested to create a heat gap of about 500 calories a day through the above method, so that we can lose 1-2 kilograms of weight every week, and mainly fat, so that we can have the body we want in about half a year.