運動星球In recent years, many people have begun to pay attention to health issues, saying that weight loss is outdated! In Nowday, the fitness industry will set off a whirlwind of muscle gain and fat reduction. Even laymen who are not professional fitness professionals must have heard of these four-character "big names". The question is, what exactly is "muscle gain"? Fat loss"? How to effectively gain muscle and reduce fat? Can these two things be done at the same time?
The following article will give you a brief introduction.
Muscle Gain and Fat Loss are Two Different Concepts
In the past, many people only focused on 'losing weight' and as a result, they used incorrect methods that harmed their health.
In recent years, through a lot of scientific research, people have come to understand that weight loss is not just about reducing body weight, but also about understanding the relationship and interaction between muscle and fat.
Over time, the terms 'muscle gain' and 'fat loss' emerged and are often discussed together. However, they are not the same concept, and many people misunderstand that increasing muscle will automatically lead to fat loss. In fact, the two are different and require different exercise and diet strategies. Therefore, before starting your plan, it is important to clarify whether you want to maintain your current weight but improve your body shape, or whether you want to change your weight and overall body size to appear leaner.
If it's the former, you need to focus on muscle gain, while if it's the latter, you need to focus on fat loss.
Perhaps you may ask, can I achieve both weight loss and improved body shape simultaneously?
"Of course, you can achieve both weight loss and improved body shape simultaneously. The order of 'muscle gain' and 'fat loss' can be an issue. Muscle gain requires a calorie surplus to increase muscle mass, which means absorbing more calories than expending. On the other hand, fat loss requires a calorie deficit, where calorie intake is less than calorie expenditure. Therefore, before formulating your fitness plan, you must first clarify your goals to achieve the most ideal results in the shortest possible time."
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Is my muscle mass and body fat within the standard range?
Everyone knows that BMI is one of the standards for calculating whether they are overweight or underweight based on their height and weight. However, BMI does not take into account the proportion of muscle and body fat, and is not suitable for fitness enthusiasts to use as a measure of their health. If you want to calculate your muscle mass, you can use the value of FFMI (Fat-Free Mass Index) to measure it. The calculation method is as follows:
FFMI = [Weight x (100% - Body Fat Percentage)] / Height^2 (in meters)
The FFMI value reflects the amount of muscle mass in the body. It is a measure of the amount of lean body mass, which includes muscles, bones, and organs, and excludes body fat.
（來源：Fat Free Mass Index (FFMI) Calculator )
If your FFMI value is low, don't be too discouraged, because the lower the value, the faster you can increase your muscle mass! With proper exercise and diet, your muscle mass can be quickly improved. In fact, the path to muscle gain is more favorable for beginners than for experienced fitness enthusiasts.
As for body fat, it can only be measured using a body fat scale. Generally, the normal body fat percentage for men should be between 15-25%, while for women it should be between 20-30%. If it exceeds this value, it is considered to be excessive body fat. In this case, it is recommended to focus on fat loss first before starting muscle gain training.
Three parts rely on exercise, seven parts rely on diet.
After clarifying your overall direction, you can start your muscle gain and fat loss plan. First, you need to set a clear goal and timeline for your plan. For example, you may aim to achieve a certain ratio of muscle mass or body fat percentage within three months. However, remember not to set overly ambitious goals that may lead to giving up halfway or have a significant impact on your health due to rapid changes in a short time.
If you have experience with weight loss, you should also know that the number of calories burned through exercise is actually very limited. It takes about 7,700 calories to lose one kilogram of body weight, and if you calculate it based on aerobic exercise, you can burn about 350 calories per hour. If you do one hour of aerobic exercise every day, it will take 22 days to lose one kilogram of pure fat. In other words, if you don't change your dietary habits and rely solely on exercise, weight loss can be a very slow and difficult process.
Therefore, whether it's muscle gain or fat loss, it is important to remember an important slogan: 'Three parts rely on exercise, seven parts rely on diet!
No matter how good your physical fitness is or how much you love exercise, it is difficult for the intensity of your exercise to replace the benefits of a moderate diet. Only by combining exercise with a healthy diet can you achieve your ideal body weight and shape in a fast and effective way.
Use TDEE to help calculate your daily calorie intake.
What is TDEE? TDEE stands for Totally Daily Energy Expenditure, which refers to the total amount of calories your body burns in a day. The formula for calculating TDEE is TDEE = BMR + TEA + TEF
（Total energy expenditure = Basal metabolic rate + Exercise expenditure + Thermic effect of food.
，TDEE calculator）。
Due to differences in gender, age, and exercise habits, everyone's metabolism and energy expenditure are different. Therefore, TDEE is needed to calculate your daily energy expenditure. If you want to lose fat, you should consume 10% less than your TDEE, and if you want to gain muscle, you can eat slightly more than your TDEE, or eat up to the same amount as your TDEE value. Using TDEE as a reference, you can easily create your own menu without worrying about overeating or undereating.
Another important key to dieting for muscle gain or fat loss is protein intake. Consuming 2.2g of protein per kilogram of body weight is an ideal starting point and is especially important for those who want to gain muscle or lose fat. So, how can you absorb protein? Of course, normally, you can get protein from your three meals a day, such as chicken, pork liver, lean beef, etc. However, if you are busy with work or frequently eat out and cannot prepare a balanced lunch, protein powder can be your good helper. As the name suggests, protein powder is a type of milk powder with high protein content. The benefits of protein powder are that it's quick, convenient, and easy to absorb, which can help you to consume enough protein. Therefore, many fitness enthusiasts will have protein powder on hand for occasional use.
Protein Powder Recommendations: How to Choose Protein Powder?
Superfood Lab's Super Beauty Enzyme Protein Powder is a protein powder that combines superfoods, probiotics, plant enzymes, and plant-based protein. Plant protein is beneficial for muscle growth, metabolism, and is suitable for vegetarians. It is also low in allergens and not heaty. As for probiotics, it helps to control body fat, detoxify the body, strengthen gut health, and enhance bodily functions and immune system. It is undoubtedly the top choice for protein powder recommendations.
Superfood Lab's protein powder is easy and convenient to consume, making it suitable for busy people in Hong Kong.
Method 1: Consume before meals to help control appetite.
Mix one packet/2 scoops of protein powder with 250ml of plant-based milk or cow's milk and stir for 10 seconds before consumption.
Method 2: Ideal for meal replacement before or after exercise, strengthening weight loss and firming muscle tone.
Mix two packets/4 scoops of protein powder with 250ml of plant-based milk or cow's milk. It can be used as a meal replacement, consumed before meals, or before exercise to control appetite, increase satiety, reduce calorie intake, and enhance the effectiveness of weight loss.
Gaining muscle and losing fat is not an easy task, but with the right methods and gradual progress, everyone can achieve their ideal weight and body shape. A journey of a thousand miles begins with a single step, so why not start today?
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