Sports FAQ
Home / Fitness

Running and muscle loss

gift01152010-02-10 04:01:10 +0000 #1
muscle I practice six months, would like to use running to lose body fat and muscle to make more lines, but the aerobic sports so that muscle loss, what should be done?
Double pot, a bottle of Blue2010-02-10 04:07:41 +0000 #2
run to make the body temperature, to reduce muscle viscosity, increase muscle flexibility.

You will aerobic exercise as a way to reduce fat is good, but why did you not take advantage of running, the muscles of the most relaxed, the lowest viscosity, elasticity best of times, the necessary muscle to do shaping step?

This way, you burn the fat movement, followed in the running, the body's heat can be used for muscle training, just so that the muscles of higher quality ah!

There is also possible that as the fat reduction in the original muscles changed, make your muscles more clearly apparent, but the muscle is still part of block not yet clear the extent to Da Sisi, which also requires You can not relax exercises!

I wish health, fitness
Night Blue Linger2010-02-10 04:37:31 +0000 #3
How to reduce muscle

This issue is also a lot of fitness enthusiasts concern. To do so in the Fat Burn Fat Burn diminished during the block, must be trained to be both comprehensive and targeted.

Dietary Fat Reduction refers to the need for a comprehensive aerobic and anaerobic training, combining a comprehensive exercise to the body and achieve a certain degree of physical activity and exercise intensity in order to improve metabolism, promote fat burning, to reduce fat without reducing muscle block目的.

Target is defined as the different parts of the body fat content of the high and low, using different training methods, so that "the right medicine."

Training methods: a combination of aerobic and anaerobic training. Aerobic training can free fatty acids in adipose tissue can be out for the same time, can cause a negative balance of body heat, thereby contributing to the consumption of fat, is the best sports one way to reduce fat. Designed to do aerobic training to achieve the purpose of reduce fat, but the shape is not the United States, anaerobic training, it is a double-edged sword, either subtract excess subcutaneous fat, can increase muscle Body. To less abdominal fat, you have to be both comprehensive and targeted exercise. For example: the start of training sessions is best to exercise other parts of the body, so that the body's glycogen consumption to a minimum level, and then carry out abdominal exercises or aerobic training, so that the outcome will be more satisfactory Dietary Fat Reduction. Carried out only once to start training on abdominal training, in order to avoid glycogen consumption to the lowest level has not yet been abdominal muscles fatigue. In other words, the body before the stomach has not yet been fully fatigue fatigue. This is a high content of abdominal fat, abdominal contraction poor decision. The fatigue will affect the other parts of the abdomen strength training effect, because when the power needed to practice the coordination of other abdominal muscle contraction force (including breathing). Abdominal muscle contractility decline in strength training will inevitably affect the quality and reduce fat effect, if the first group of exercises for other body, so that muscle glycogen decreased to the lowest level do abdominal exercises, or aerobic training, then both the does not affect other muscle group exercises to stimulate the muscles better, prevent muscle loss, but also to achieve the purpose of burning fat.

Training intensity: To improve the anaerobic training intensity in order to steadily improve muscle strength, so that the muscles strong and flexible, thereby optimizing the shape. Expert advice; order to absorb more heat, must be of high intensity weight exercises. If the use of a small weight of the high number of practice time, even if the interval is very short, not the total amount consumed and the use of large high-intensity weight training, consume more.

The ideal training intensity is my biggest load of 75-80% (quote the number of not less than 6 times). The aim is to muscle glycogen depletion, and not to muscle fatigue or damage to muscle tissue. So that each group of exercises for each muscle gave a strong incentive to prevent that, if shrinking, to reduce fat diminished block purposes. If the intensity is small, the heat consumption of less stimulation of the muscles are weak, fail to reduce consumption of fat calories the purpose of muscle mass has become smaller.

Training Frequency: 4-5 times per week to ensure the training, practice two or three days of rest a day, every 60-90 minutes, not more than 90 minutes, otherwise the body is not conducive to recovery, will cause the transition fatigue, is not conducive to muscle growth.

Aerobic training methods: The best way is a high-intensity and low intensity combination. For example, in the end of anaerobic power was conducted after 20-30 minutes, fast and slow running a combination of varied pace, or use of change of resistance and variable-speed riding exercise bike exercises and so on. In addition, weekly aerobic training can also be a separate, each 45 minutes, not more than 1 hour, otherwise it would be muscle loss, aerobic training, after the abdominal muscles can be trained.

Dietary recommendations: reduce fat in order to achieve the purpose of increasing muscle must rely on a reasonable assurance of nutrition. Dietary Fat Reduction The purpose is to reduce the excess subcutaneous fat, rather than weight loss. To lose excess fat, to reduce fat diminished the purpose of the block, it is necessary to properly control the diet of fat intake, increasing protein intake, but also have sufficient quantities of carbohydrates, only enough carbohydrates to provide energy , so that training intensity can be maintained at a higher level. Therefore, the diet of carbohydrates, protein and fat percentage of 40%: 45%: 15% is appropriate. Many fitness enthusiasts due to lack of nutrition knowledge, reduce fat in the process of deliberately controlling carbohydrate intake, the results of subtracting not only the fat, muscle is also reduced. Even if the additional injection of protein to fill a large number of carbohydrates (glycogen) is insufficient, but also useless, because the low carbohydrate may cause metabolic disorders, affecting the use of fat oxidation and protein, resulting in muscle weakness, the training status of the doldrums. Enough carbohydrates can reduce the unnecessary consumption of protein in vivo (waste) to prevent muscle mass to narrow, and can promote fat metabolism. Carbohydrate per kilogram of body weight is generally injected into the amount of 3-5 grams per day, increasing muscle reduce fat by 2-3 g per kg of body weight, not less than 2 grams.

Intake of fat: fatty acids are fats the major components involved in energy supply, but also major direct fuel for the body. Fat also helps fat-soluble vitamins A, D, E, K, etc. absorption. In particular, unsaturated fatty acids, both essential and healthy fats containing unsaturated fatty acid-rich foods are peanuts, sunflower seeds, walnuts, almonds, etc. And then there are safflower seed oil, rapeseed oil, olive oil, peanut oil and other vegetable oils, in every days in total calorie intake to ensure 15% of the fat intake is necessary.

Tip: to add whey protein and glutamine

In the process of increasing muscle reduce fat whey protein supplement is necessary, because the body can promote recovery and accelerate muscle growth, to maintain physiological balance and muscle energy metabolism to normal. In addition, it can avoid the drop in body fat metabolism caused by slow and reduced immunity.

Whey Protein can be taken before and after training, the training material before taking the provision of energy, help to improve exercise capacity, especially endurance level, training can accelerate the body taken to restore and promote muscle growth.

Take capacity: general training before and after serving 30 grams, you can also exercise intensity according to individual needs and the size.

L-glutamine is an important amino acid, high-intensity training if it can not replenish enough glutamine, the body will break down muscle protein to meet the needs of the body of glutamine, while also significantly decreased immunity, easy to influenza and other diseases occur.

L-glutamine can be taken the morning after fasting and training. Fasting blood glucose is low, taking L-glutamine to prevent muscle protein breakdown, muscle atrophy. Training taking can promote the body's secretion of growth hormone involved in the repair of damaged tissue and synthetic, to promote the absorption of other nutrients to accelerate muscle growth, improve immunity.

Take capacity: In the morning, after fasting and training, 5 grams each serving.
zhaogongqi2010-02-10 05:06:05 +0000 #4
human body, the order of the energy consumption of glucose, fat, and finally protein. So do not run an empty stomach, otherwise they will produce the effect you say, professional athletes but also for aerobic training. In order to ensure a healthy body, good stature and obvious details of the muscles, you should insist on doing weight training at the same time aerobic training. By adhering to aerobic exercise and reasonable diet with in order to obtain the real muscle definition, which is an indispensable complement to strength training. The most important thing is not to be a time when low blood sugar (such as fasting) for aerobic exercise. So do not worry.



Other posts in this category