One who worries is sometimes worried when thinking that obesity type want to become muscular, to be a cool body.
that is,
“Should I put my muscles after losing weight, or should I train a gang train like this?”
Is that it?
Originally thin people are said to be quite difficult to build up, it is a place to worry about judgment.
How many people are pretty interested in which is more efficient?
I will explore this theme this time.
It is better to lose weight once
If we write the conclusion earlier, the answer to the above two choices is,
It is more efficient to apply muscle after losing weight once
It can be said.
Of course people can not be said to be an absolute answer because they are unsuitable for each, but as a mechanism it is better to lose weight once.
By the way, Obesity is about people who are over 25% in body fat percentage.
In this case, it is required to set the body fat percentage to 20% or less before seriously attaching the muscle.
Ideally speaking, it is better to squeeze it to around 15%, but 15% is quite hard.
Muscle sticking and body fat reduction decreases
But why we need to lose weight first is that it is quite difficult to proceed simultaneously with “attaching muscle” and “reducing body fat.”
In order to add muscle, you still need to eat a fair amount.
Muscles are not going to increase so easily.
We also need intense muscle training and nutrition is also important.
Both are indispensable.
Meanwhile, dietary restriction is the most effective for weight loss and weight loss.
It is not as easy as falling body fat only by exercise such as aerobic exercise without restricting diet.
Rather, it is impossible to exercise that much.
Before that, the burden on the knees and waist is too strong and you often get injured.
In other words, if you pursue both at once, you will be in a contradictory state of “you must eat” and “can not eat”.
If you eat not only muscle but also body fat will increase and if you do not eat it will burn muscle as well as body fat.
So, if you want to make a muscular form that makes your muscles rise firmly, you should first burn fat and lose weight.
Muscle abundant nutrition is important
Of course, it is not necessary to lose weight if you are aiming for a condition that there is fat and muscle like pro wrestlers and sumo wrestlers.
However, there is data that testosterone, which is said to have an effect on muscle augmentation, is difficult to be secreted by obese people.
So, when thinking about putting muscles efficiently, it is efficient to take weight loss first and bring the body fat percentage to 20% or less first.
In the above, there was a story that a thin type person is hard to have muscles, but this is because nutrition to ingest is small in the first place.
After all, thinner people tend to eat less often, and those who lose weight lose the amount of nutrition that the body can absorb.
In order to increase muscle mass, both nutrition and calorie are necessary, so it is required to eat firmly.
If you do not have enough nutrition you will not follow the muscles much even if you drive it with muscle training.
Muscle training is necessary even when weight loss
By the way, it is not so much if we only do aerobic exercise without weighing traces during weight loss.
It is better to do muscle training well when weight loss.
Doing so will reduce muscle loss and you can maintain a strong body that can move.
Once the muscle mass decreases once, it becomes inefficient as load can not be applied by the subsequent muscle tray.
Summary
The conclusion is that it is better to divide the weight loss period from the weight increase period, including dietary restrictions.
Since it is easier to see the effect than doing both at halfway, it is more efficient to separate the time period and do it firmly.
Let’s first lower the body fat percentage by limiting diet and aerobic exercise while doing muscle training as well.
