Sunshine boy has more muscles and looks more sunny. Huang Jingyu is also a sports maniac!

If your impression of fitness still stays in running, stretching legs, judging a good figure is still the number on the scale, and the purpose of exercise is just to lose weight, then you really should get to know it again! < / P > < p > I believe you are very familiar with Huang Jingyu, and his popularity is very high. This 92 year old boy has lovely little tiger teeth and tendons, which makes people love him badly. < p > < p > most of the TV dramas that he plays are just and awe inspiring military roles. Coupled with the sun’s delicate appearance and 187 height, netizens directly say: This is the ideal goal of finding a boyfriend in the future. As we all know, stars spend most of their time on the set, so there is no time to go to the gym during filming. Huang Jingyu regards the studio as a gym. In Huang Jingyu’s mind, everything can be practiced. No matter when and where he wants to be a fitness expert, that’s what makes a good figure! < / P > < p > nowadays, more and more boys begin to pay attention to the management of their bodies. Keeping a relatively low body fat ratio will make your body muscles look better without too much. Stars are the best example. Too much muscle will reduce the star’s performance. < / P > < p > therefore, they usually have not too much muscle and reduce body fat, which can not only make the body look better, but also achieve the state of wearing thin and taking off clothes with meat. What’s more important is to ensure that the muscle does not lose during the fat reduction period, which will make your fat reduction go on, so as to avoid a plateau period. So how can we not lose muscle during the fat reduction period To increase muscle? Next, follow the fitness coach Paul to bring some ideas. < / P > < p > if you want to keep your body’s muscle content as much as possible during the fat reduction period, you need to control the calorie gap in your diet and ensure that you get enough protein, and the caloric gap should not be too large. < / P > < p > protein is a nutrient to ensure the growth and synthesis of our muscles. During the period of fat reduction, the body tends to decompose muscles. If the intake of protein content can not be guaranteed, the decomposition of muscles will be serious. Therefore, we need to consume 1.2g-1.8g protein per kilogram of body weight every day during the period of fat reduction, so as to ensure that the muscle does not decompose, and even has the possibility of growth and synthesis. < / P > < p > if the heat gap is too large during the fat reduction period, the muscle will decompose more, and the emergency plan will appear in the brain, which will lead to the plateau period of weight loss. Therefore, we need to have a heat gap during the weight loss period, but it can not be too large. We can control the heat gap between 300 and 500 kcal per day, which can not only ensure that the weight loss can be carried out smoothly, but also ensure that the weight loss can be carried out smoothly No loss of muscle, avoid fat plateau period. < / P > < p > many people tend to ignore the rules of work and rest and adequate sleep during the period of fat reduction or muscle gain. We should know that in deep sleep, the body will secrete more than 700 kinds of growth hormone, which will also make the body’s other hormone levels in a relatively stable state, which will help the growth and repair of various functions and tissues of the body. < / P > < p > on the contrary, if we work and rest irregularly and often stay up late, the hormone level of the body is disordered, and the cortisol hormone level is significantly increased. This hormone will make the body more inclined to decompose muscle tissue and accelerate fat accumulation, which not only greatly reduces the efficiency of fat reduction, but also loses a lot of muscles. < / P > < p > therefore, we should ensure 7-9 hours of sleep every day. We should go to sleep before 11:00 every night. If we have poor sleep quality, we can try to stay away from electronic devices half an hour before going to bed. We can reduce the amount of tea, coffee, wine and other drinks that affect our sleep within 5 hours before going to bed. We can dim the bedroom light, which is conducive to the secretion of melanin and helps us more Fast into sleep. < / P > < p > in order to retain or increase muscle as much as possible during the period of fat reduction, strength training is indispensable, and a certain amount of training capacity and intensity is required, so as to make muscle fatigue and benign damage, lead to excessive recovery, so that muscle can grow. The growth of muscle can not do without continuous external pressure, and force muscle to adapt, so that our body shape changes Better. < / P > < p > next, we recommend a group of strength training suitable for the period of fat reduction, which can effectively prevent muscle loss and make us thinner and better. < p > < p > in fact, it’s very difficult to reduce fat and gain muscle at the same time, but Paul still suggests that ordinary fitness enthusiasts try it. Because it’s easy to lose weight by adding muscle first and then reducing fat, because you will eat a lot of calories and nutrition during the muscle building period. If you are used to this kind of diet, it is difficult to control your diet Can control, the final result is that you are always in the period of muscle gain, so the efficiency of the former is very low, but as long as you can control it well, your body will not be bad. Luanban