Note:/kloc-under 0/8 years old, pregnant women, breast-feeding prohibited. Use with caution in patients with hypertension, heart and kidney diseases or thyroid diseases. It is wise to start taking a pill for the first time.
Fat reduction plan
Phase 1 (1-6 weeks)
Introduction 1: Reduce carbohydrates by 50%. Reduce your current carbohydrate intake by half to stimulate fat burning. For example, a bodybuilder with a weight 180 pounds generally needs to consume 2-3 grams (360-540 grams) of carbohydrates per pound of body weight, which is enough to make muscles grow and there is no risk of fat growth. If you eat 500 grams of carbohydrates every day, you can halve it and eat only 250 grams. In this way, you can lose 1-2 Jin of fat in a week.
Raiders 2: If you don't know your daily carbohydrate intake, then simply subtract half of your daily carbohydrate intake. For example, if you usually eat a potato for a meal, subtract half, eat half, and so on, subtract half.
Raiders III: Increase protein, which is the most basic principle. When you reduce your carbohydrate intake, you must increase your protein. Suppose you currently consume 65,438+0g of protein per pound, and once you start a low-carbohydrate diet, you will increase your intake of 40-50g of protein. Take 180 kg as an example, then your daily intake of protein should be from 180.
Raiders 4: Low-carbohydrate diet reduces the storage of glycogen in muscles (because it is used to support the body's energy demand and training energy), and accelerates the burning of fat and protein. The purpose of Raiders 3 is to prevent muscles from being used as energy during exercise by increasing protein. Just stick to the guideline of increasing protein by 40-50g, not too much.
Raiders 5: Give up aerobic training. Aerobic training is a very good way to reduce fat storage. However, when most people adopt a low-calorie and low-carbohydrate diet, aerobic training is not allowed, and attention should be paid to protecting hard-to-get muscles during exercise. Fat will be consumed at other times as energy to support the body's recovery.
The second stage (7- 12 weeks)
Raiders 6: control metabolism. Many people can lose weight through the first five strategies, but this low-carbohydrate diet also encounters the same old problems. Because of the long-term repeated low carbohydrate, the body has adapted and the metabolism will slow down. This is the metabolic combustion of fat, which is troublesome. In order to avoid slowing metabolism, 50-100g carbohydrate should be reduced every day from the seventh week. People who weigh less than 180 pounds will eat 50-70 grams of carbohydrates every day for the next six weeks, while people who weigh more than 180 pounds will eat 70- 100 grams every day.
Raiders 7: More protein. When carbohydrates decrease (Raiders 6), increase the intake of protein, which requires 2 grams per pound of body weight every day. This increase is to ensure the maintenance of muscles in the process of burning fat later.
Raiders 8: Eat carbohydrates after training. After training, we should eat carbohydrates immediately to improve insulin level and offset the consumption and muscle decomposition caused by the increase of crotonin in low-carbohydrate diet. Eat 50- 100g complex carbohydrates (potatoes, rice) and a small amount of simple carbohydrates (honey, jam, etc. ).
Raiders 9: When adopting a low-carbohydrate diet, people will have a desire for food because of the reduction of calories, and people will have a strong sense of hunger. The best way to cheat and counteract the body's desire is to choose vegetables with high fiber and low carbohydrate. Like mushrooms, lettuce, cabbage, cabbage and so on. These vegetables are low in calories and carbohydrates and can be used as snacks for small meals to fill the stomach. They also provide a lot of nutrients and fiber from plants.
Introduction 10: Don't refuse to add some salt. When carbohydrates are limited to less than100g per day, the body's response is to reduce the output of aldosterone, a hormone that helps water and sodium stay in the body. Therefore, you can't save water in a low-carbohydrate diet, so you can add your favorite salty seasoning (soy sauce, etc.). ) food given to you at will.
Raiders 1 1: Use supplements containing branched-chain amino acids and GLGTAMINE. When glycogen storage is low, BCAA is burned as energy, and 6-8 grams of BCAA can counteract the decomposition of muscle. Glutamine-containing supplements can shorten the decomposition caused by the increase of cortisol in a low-carbohydrate diet. 180 kg bodybuilders should consume at least 6 grams a day before and after training. If the weight exceeds 180 kg, it needs at least 9 grams, which is also taken before and after training.
Introduction 12: rest. This is another way to prevent the body from adapting and slowing down metabolism. After the cycle of 7- 12 weeks, take a rest every 7- 10 days. In one day, carbohydrates can be increased to 2-2.5g per pound of body weight, while protein can be reduced to 1g per pound of body weight. On this day, you can eat your favorite rich carbohydrates to satisfy the body's thirst for delicious food. Starting the next day, go back to Raiders 6 and start the experience cycle again.
I am a fitness instructor, and this is my paper published in a magazine, hoping to inspire you.