Muscle is more expensive than gold. How to effectively increase 1kg lean muscle?

To say that fat reduction is a physical activity, then muscle building must be technical work. Practice so hard every day, but it is difficult to gain muscle. Only French fries hamburger, eat hard and dry, is the hard truth of muscle? < / P > < p > entered the muscle augmentation stage. Gain 12 kg in 6 months. About 2.5-4.5 kg is muscle, and the rest comes from glycogen storage and fat. In order to ensure less body fat, a strict diet is necessary. Don’t cheat, and strictly control your diet, you can expect to lose 0.5 to 1 kg of fat per week and lose muscle. At best, it takes six to 12 weeks to lose fat. < / P > < p > in addition, fat reduction is not linear, and the body adapts to calorie restriction and fat loss. If you don’t want to lose meat, losing the increased fat actually takes 12 to 20 weeks of a controlled diet. Because of the proliferation of fat cells, it will be more and more difficult to reduce fat. < / P > < p > so over a period of 9 to 11 months, about 3 kg of muscle was added. An average of 0.25 to 0.35 kg of muscle per month. In more than a year, the total muscle gain was 3 to 4.2 kg. < / P > < p > increases calorie intake, but only provides the body with the nutrients needed for muscle growth. It adds 0.7 kg of muscle per month, but much less fat. After six months, the weight gain was 2.25-4.5 kg, but the fat gain was only 1.5-2.25 kg. Control diet for about a month, you will lose fat. < / P > < p > over a period of seven months, it adds about 3 kg of muscle, which means a little more than 0.4 kg per month. In a year, there will be about 5 kg of muscle, not just 3 kg. < p > < p > bodybuilders have two stages: increasing muscle and reducing fat. However, they don’t add that much fat even as they gain muscle, because they eat much less junk food than we do. When athletes gain muscle, they mainly rely on steak, whole milk and eggs. Even if they eat them, they are still nutritious food. While some partners gain muscle, eat fast food, pizza and so on. In both cases, the amount of food consumed is large, but the quality is quite different. < / P > < p > the cycle of increasing muscle and reducing fat is also a way to keep fit. Even bodybuilders want to show their best at a specific time and place: on the stage, for example. < / P > < p > in order to get a good figure on the stage, athletes will make a lot of sacrifices for a long time. It is normal to enjoy delicious food after the game. But the average athlete wants to look good all year round. < / P > < p > many people use muscle gain as an excuse to reduce the guilt of eating junk food. Most of them still don’t live a more self disciplined life in order to get a good figure. < / P > < p > muscle gain enables people to accept unhealthy diets. If they are more self disciplined, they will increase their muscle mass more effectively by increasing their calorie intake, while choosing to eat better foods. < / P > < p > when a person has a lot of muscle, adding a layer of fat will make him look stronger in clothes. Muscle mass is the basis, so adding fat to muscles will make the body occupy more space. If you keep a certain muscle line, you will look good when you wear clothes. < / P > < p > if you only look at the circumference and lines, fat does not look very different in a certain range. When body fat increases from 13% to 16%, it looks almost as fat as before. Some people have an average body fat of 18% and 13% that look similar. < / P > < p > If a person weighs 220 pounds and his body fat increases from 13% to 230 pounds and 16% body fat, his muscle mass is basically the same, and his fat gain is 10 pounds, but he actually looks bigger and more muscular because his body looks the same thin – and he takes up more space. < / P > < p > if you’re not skinny, increasing body fat to a certain extent will also make you look more muscular, even if you don’t. This makes people underestimate how much fat they’re adding, and they actually accumulate a lot of fat. < / P > < p > weight loss will make you look much smaller at first. Because there is not much visual difference between 13% and 16% body fat, the initial 6-10 pounds of fat loss won’t make you look more stylish. < / P > < p > the outline of the muscles looks the same, but the clothes will become loose, because the muscles lack glycogen and flatten, you will feel your muscles look and feel smaller, rather than look more contoured. < / P > < p > because of this phenomenon, many partners will give up and continue eating habits. But diet control won’t make you look good unless your body fat is reduced to at least 10%. At this time, it looks bigger, even if it’s getting smaller because of the fat loss. < / P > < p > when the body fat is reduced to about 8%, because of the weight loss, you will feel that the muscle is increased. Once the muscle is increased, some of the fat added will make the muscle look bigger, and the muscle will look smaller after losing a little fat. But after a certain point, with the loss of fat, it looks bigger and bigger every day, and it’s all hallucinations. Most of the partners train for good looks, not for competition. What you want is just a few months of the year that looks good? Of course not. Why not stay in shape all year round? < / P > < p > keep body fat within the range that makes you look thin and fleshy: 10-12% body fat, which is not very thin, but at this point, the muscle contour and development is enough to make you look good. < / P > < p > What if 13% body fat doesn’t seem to have that much muscle? Should I gain muscle? no First reduce body fat to 10%, and then gradually increase nutrition until you reach an increase of 1.5 to 2 pounds per month. Increase muscle at optimal speed while maintaining body fat. If the body fat is well controlled, the body will be better in terms of nutrition distribution, and it is easier to store nutrition in muscle or liver, but the efficiency of transforming it into body fat is lower. Thin people can eat more without increasing body fat. The fatter you get, the more fat cells you produce. This makes it easier to get fat in the future, harder to lose weight, and the fatter you are, the less sensitive you are to insulin. < / P > < p > keeping fit is not limited to the time spent in the gym, but a way of life. Eating well all year round is not about using extreme methods, but changing habits. If you’re used to eating healthy most of the time, it’s much easier to lose weight. < / P > < p > no! In order to gain muscle, you must eat more calories per day than you burn. The key is to eat the right amount of food to allow your body to build muscles at the best speed. < / P > < p > an estimate of how many calories should be consumed based on lean weight is given below. Calorie intake also takes into account normal activity levels. < / P > < p > these calorie intake values add 1-1.5 kg body weight per month. If you don’t increase to this amount, slowly increase your calorie intake until you reach the growth rate. < / P > < p > if you gain more than 1.5kg per month, you may be gaining weight. If you gain more than 1.5 kg, you need to reduce your calorie intake. < / P > < p > following other people’s advice on muscle building and eating as much as possible – even junk food – to help them increase their calorie intake will only add a lot of fat to their lean bodies. < / P > < p > athletes don’t eat enough food to support maximum muscle growth, but eating junk food or eating too many calories is not a good idea. If you don’t get the muscle boosting effect, you may not eat enough. But it doesn’t mean you should eat too much, and it doesn’t mean you should eat junk food. You can play with mobile phones during pregnancy, but these four methods of “hurting your fetus” are not advisable. Be careful of the damage to Taibao