Losing fat is super afraid of losing muscle! How to not lose muscle

 If you want to maintain muscle mass when losing weight, 

you can use 168 to fast. At the same time, limit the eating time to avoid excessive calorie intake. 

There are three important points to pay attention to:

1. Increase in total protein intake; 1.8-2.7 grams of protein per kilogram of body weight, or 2.3-3.1 grams of protein per kilogram of fat-free mass.

2. With resistance training, that is, weight training, stimulate muscle growth.

3. Provide appropriate post-exercise supplements according to different exercise intensity

Low-intensity: protein supplement 0.25-0.3 g/kg, for example: 60 kg adult, only one can of commercially available soy milk

Above medium to high strength: Need to match carbohydrate (sugar) and protein

Carbohydrate: 1.0-1.2 g/kg, protein: 0.25-0.3 g/kg, golden ratio 3-4:1

For example: 60 kilograms of adult, about 200 grams of roasted sweet potatoes with a can of commercially available soy milk