How to train abdominal muscles the fastest? Should you build muscle or lose fat first? The abdominal muscle training technique of the male god Zuxiong
How to develop “ice cube abs” Zu Xiong: It is important to combine it with aerobic exercise
Do you have “ice muscle”? Having chiseled abs is the dream of many men, but how do you exercise to make them visible? “Fitness God” Zu Xiong, a sports nutritionist and physical fitness coach, said in an interview that many people ignore that training abdominal muscles requires not only exercising the core muscles, but also needs to be combined with aerobic training and diet control to see obvious results.
“When I first started to exercise my abdominal muscles, I would run for an hour first, then do core exercises, and then run for another hour. This is the exercise menu for almost a whole year. After about half a year, I will slowly see the results. Do abdominal exercises It is very important to combine long-term aerobic exercise, especially cardiorespiratory exercise after heavy training, which is actually very important and effective!”
Zuxiong pointed out that in order for abdominal muscles to “reveal” body fat must be strictly controlled, so dietary adjustments are very important. Otherwise, muscle mass will increase but fat mass will also increase, and the abdominal muscle lines will still be invisible. In addition, many people will experience neck pain or sore legs or waist when practicing core movements such as abdominal crunches and leg lifts, indicating muscle compensation caused by incorrect posture. When exercising, it is recommended to focus on the part to be trained.
Is it better to build muscle or lose fat first? Improving metabolism is the key
If you want to build six-pack muscles, is it better to “build muscle” or “lose weight” first? Zuxiong said that muscle building and fat loss cannot be done at the same time. During muscle building, you must consume more calories than usual because of the increased weight. On the contrary, calories must be lowered during the fat loss phase. For beginners, giving priority to building muscle can reduce the body’s “body fat rate” and increase metabolic capacity, which is a more suitable method.
“Although gaining muscle cannot reduce fat, you will see an overall effect of lowering your body fat rate. Moreover, your muscle mass will increase and your metabolism will improve. It will be easier to lose weight and fat in the future!”
Zu Xiong pointed out that the best ratio of body composition is “high muscle and low fat”, followed by “high muscle and high fat”, and the least likely to achieve the goal of fitness is “low muscle and high fat”. If you don’t have much muscle mass and you deliberately lose fat, it is easy for your muscle mass to decrease, and it will be more difficult to gain muscle or control your diet later.
On the contrary, dietary control can easily see the effect on people with high muscle mass. The difference between the two lies in their metabolic capacity.
How to eat during fat loss period? 2. If you do the right key points first, you will be 60% successful!
“Always remember when training that if the goal is to increase muscle, you should not deliberately diet, especially starch!” Zu Xiong reminded that in addition to protein, carbohydrates are indispensable for muscle synthesis. If the carbohydrate intake is insufficient, it will Resulting in poor muscle building effect. Therefore, calorie intake is not as low as possible, but should be proportional to the degree of consumption.
As for how to adjust your diet during the fat loss period to help your body fat drop significantly? Zu Xiong suggested that the most important concept is to choose food types carefully. You can eat more seafood for meat, and try to use olive oil, avocado, etc. as the main fats to increase the intake of monounsaturated fatty acids. For starch, it is recommended to replace refined starch with whole grains or roots.
“The two main points of the diet during the fat loss period are: the first is to choose whole grains and roots for starch, and the second is to consume good fats and oils. If you do these two points, you will basically achieve more than 60% success!”
Zu Xiong reminded that although the abdominal muscles are enviable, apart from the aesthetic appearance, exercising muscles is more important for the health benefits of muscle function itself. It is not recommended to pursue fat loss and slimming. In addition, fitness exercises often require motivation to form a habit. He also wrote a book about his ten years of fitness experience. While encouraging everyone to exercise more, if you have any doubts about fitness training, you should consult a professional fitness coach to avoid sports injuries caused by incorrect postures.
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