The top priority for men in 2009 is to retain muscles!

　　Indeed, men who have great muscles are envied by everyone. 2008 is the year of the Chinese Olympic Games, and fitness sports will be more popular than ever before. We must act quickly!

　How to keep muscle and get rid of it Fat

　　This issue is also a concern for many fitness enthusiasts. If you want to lose fat without losing muscle during the fat loss process. Training must be both comprehensive and targeted.

　　Comprehensiveness means that fat loss requires a combination of aerobic and anaerobic training to comprehensively train the body. exercise , and achieve a certain amount of exercise and exercise intensity to increase metabolism, promote fat burning, and achieve the purpose of reducing fat without reducing muscle mass.

　　Targeting means using different exercise methods according to the fat content in different parts of the body to "prescribe the right medicine to the case."

　　Aerobic training can free fatty acids in adipose tissue for energy, and can also create a negative balance of body heat, thus promoting the consumption of body fat. It is one of the best ways to lose fat. Specializing in aerobic training can achieve the purpose of losing fat, but the body shape will not be beautiful. Anaerobic training is a double-edged sword, which can not only reduce excess subcutaneous fat, but also build muscle and improve the body. If you want to lose belly fat, you need to carry out exercises that are both comprehensive and targeted.

　　For example: at the beginning of exercise, it is best to exercise other parts of the body first to consume glycogen in the body to the lowest level, and then perform abdominal exercises or aerobic training, so that the fat loss effect will be more ideal. And do not perform abdominal training right at the beginning of training to avoid fatigue in the abdominal muscles before glycogen is depleted to the lowest level. In other words, the abdomen is tired before the body is completely tired. This is determined by the high fat content in the abdomen and poor contraction ability of the abdominal muscles. Abdominal fatigue will affect the effect of strength training in other parts, because strength exercises require abdominal muscle contraction to coordinate the exertion of other muscle groups (including breathing). The decline in the contraction ability of abdominal muscles will inevitably affect the quality of strength training and the effect of fat loss. If you perform exercises for other muscle groups first, so that the glycogen in the muscles drops to the lowest level before doing abdominal exercises, or perform aerobic training, it will not affect the exercises of other muscle groups, so that the muscles can be better stimulated, prevent muscle loss, and achieve the purpose of burning fat.

　　Exercise intensity: Increase anaerobic training intensity to steadily increase muscle strength, make muscles strong and elastic, and optimize body shape.

　　Expert advice: If you want to burn more calories, you must use high-intensity and large-volume exercises. If you practice with a small amount of exercise and high reps, even if the interval time is short, the total amount consumed is not as much as with high-intensity training with a large amount of exercise.

　　The ideal training intensity is 75% to 80% of your maximum load. The goal is to deplete the muscles of glycogen without fatiguing the muscles or destroying muscle tissue. Each group and every exercise can give strong stimulation to the muscles, prevent muscle atrophy, and achieve the purpose of losing fat without losing weight. If the intensity is low, the calorie consumption is small, and the muscle stimulation is weak, the purpose of consuming calories and reducing fat will not be achieved, and the muscle mass will become smaller.