Let’s talk about the drug-free scientific fat reduction method first
One to one and a half months before a competition, bodybuilding champions often have to lose 40-60 pounds of body weight while avoiding muscle shrinkage. How do they do this?
From the 1980s to the early 1990s, it was popular among bodybuilders to use diuretics to reduce fat before competition. However, although this illegal drug in the Olympics can quickly reduce weight, it causes muscle shrinkage and blood viscosity, which not only affects the athletes' health. During competition, it can also cause sudden death of athletes. The famous bodybuilding star Muhammad McWilliam Menzel all died from this type of drug.
In the mid-to-late 1990s, drug-free fitness and drug-free pre-competition fat loss methods became popular. The author has been using this method for training. During school in 1994, I lost fat for 3 weeks before the competition, and my weight dropped from 74 kg to 63.5 kg. , I lost fat for 4 weeks before the competition in 1995, and my weight dropped from 82KG to 68KG. During my work period, I lost fat for 3 weeks before the competition in 2000, and my weight dropped from 74KG to 64KG. What is this healthy and effective way to lose fat?
1. Diet plan arrangement
Change from three meals a day to five to six meals a day. The dietary structure is mainly vegetables, fruits and high protein. Try to avoid eating high-fat foods, such as fatty meats, butter, fried foods, etc. The total caloric intake for a day is about 80% of the usual amount. Because my competitions are often intertwined with work and study, the general eating rhythm before competitions is as follows?
7.00 Breakfast: One egg and one cup of milk
10?00 Add a small amount of beef jerky (about 20g)
12?00 Lunch, group work meal (75-100 grams of rice, vegetables, some lean meat, try to avoid high-fat foods)
18?30 Snack: a piece of fruit
19?00 training (light weight, high density, multiple reps, about 30 minutes?)
19-45 Dinner is mainly vegetables, with 50 grams of rice and 50 grams of lean meat.
(If you work late at night, you can add some juice or skimmed milk 40 minutes to 1 hour before going to bed)
2. Training arrangements
Proper strength training and aerobic training are very necessary during the fat loss period. It can ensure that you lose excess fat while maintaining muscle, strength, and physical strength, or even growing. It is generally recommended to arrange strength training 4 to 5 times a week, 30 to 40 minutes each time. Pay attention to light weight and multiple reps. For male students, each group should be 12 to 15 times, and for female students, each group should be 20 times. to 30 times. Arrange aerobic training 1 to 2 times a week, long-distance running or stationary cycling, and complete it continuously for more than 30 minutes each time. For other weight loss plans, please visit: http://www.jirou.com/jihua/jianfei/
The core of this plan is a diet and fitness plan. Under reasonable eating habits and without any training in a timely manner, due to the endocrine regulation of the human pituitary gland, the weight will be maintained or gradually reach a normal circumference. The purpose of training is to enhance physical fitness and Accelerate the process of fat loss.