Gaining muscle and reducing fat = muscle endurance training + protein + moderate rest

People who have the habit of fitness often use high-protein diets to "gain muscle and lose fat". In fact, this idea is wrong, especially when people are not clear about how much protein they should consume. If they consume too much protein, not only will their calorie and fat intake be excessive, it will also cause a metabolic burden on the liver and kidneys, and in the long run it will have a significant impact on their health, causing obesity and chronic diseases.

The human body has more than 600 muscles, accounting for 30% to 50% of the body weight. The amount of muscle mass is determined by how the muscles are used every day. For example, porters have significantly more muscle mass than office workers.

Nutritionist You Weiming said that when muscles are subjected to appropriate resistance and stretching force, muscle fibers will experience slight rupture damage. The damaged area will release cytokines to activate the immune system and repair the damage. The greater the damage to the muscle fibers, the more damage the body will repair. The cycle of damage and repair is the real way to grow muscles. Therefore, by constantly training your muscles, you can make them bigger and stronger, so that you will be better able to withstand unexpected situations.

Since the intensity of most people's daily activities is not enough, muscle fibers cannot be damaged and therefore cannot stimulate new muscle growth. If our muscles are not subjected to resistance, they will shrink, and over time, sarcopenia or muscle atrophy will occur. Therefore, we must perform muscle strength and endurance training of appropriate intensity, such as swimming, walking, climbing, cycling, etc., which not only keeps our muscles healthy, but also helps to increase physical fitness and maintain an ideal weight.

If you engage in long-term physical activities without proper nutrition and rest, your body will not be able to repair damaged muscle fibers. Therefore, proper nutrition and rest can help the body repair damaged muscle fibers. Adequate intake of calories, carbohydrates, protein, and fat in the diet can maintain muscle mass. Protein in particular can provide raw materials for new muscle tissue and accelerate the repair of damaged muscle tissue.

Nutritionist You Weiming pointed out that this important repair process can only be fully exerted during rest time, especially during long rest periods such as sleep. If we perform proper strength and endurance training, supplement nutrition, get adequate rest, and persevere, our bodies will show a beautiful shape.

According to the recommendations of nutritionist You Weiming from ISSN (The International Society for Sport Nutrition), people who have exercise and fitness habits should consume a certain amount of protein in their daily diet.

(Source: Nutritionist You Weiming)

For an average fitness enthusiast weighing 70 kg, the daily protein intake is 56-70 grams. The quality of protein intake is also very important. The best source of protein is complete natural food and 70% must come from "high physiological value" protein, which according to the Taiwan National Dietary Guidelines includes beans, fish, meat, eggs and low-fat dairy products. For example: every 30 grams of cooked meat or fish contains about 7 grams of protein, each egg contains about 7 grams of protein, every 100 ml of fresh milk contains about 3 grams of protein, and every 100 ml of soy milk contains about 2 grams of protein.

Nutritionist You Weiming recommends meal design for "gaining muscle and reducing fat"

Designed for general fitness people weighing 70 kg. (Source: Nutritionist You Weiming)

Therefore, simply using a high-protein diet cannot achieve the goal of "gaining muscle and reducing fat". It is recommended that people perform muscle strength and endurance training according to their physical fitness level, consume an appropriate amount of protein, and get enough rest. This is the best way to "gain muscle and reduce fat."