What Is Muscle Tightening? Exercise Correctly Helps Bring Efficiency

Muscle tightening, also known as Cutting, is the phase of fat loss and muscle retention, to perform muscle tightening can be understood that after you see that the muscle has been built enough, you will now perform a diet and cardio exercise. to lose fat. Squeezing will help your muscles show more clearly. To squeeze, you take in less energy than you need to keep the weight off. If your goal is simply to lose weight and not worry about losing muscle, you can follow weight loss methods. However, the main concern of bodybuilders is to lose fat without losing muscle. To achieve this, you need to add a reasonable amount of protein, carb, and fat according to calories, protein, carb, and fat needed for bodybuilders.

For successful muscle tightening, you need to eat a variety of meats, fish and fruits, drink enough water, eat more protein, reduce fat and carbs compared to when you are gaining weight and gaining muscle. And you need to lose fat but that doesn't mean you give up fat completely, because the body needs a basic and minimum amount of fat to function properly and fat is not entirely the cause of your body storing fat, due to excess calories. Excess is the cause. Learn about the method with S'life squeeze this is it!

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Squeeze exercise

1. The level of exercise will be appropriate to how much you have cut calories compared to keeping the weight. During muscle tightening, you must pay attention to muscle loss, which is also the reason why during exercise you should not fast too much and lose weight too quickly. Because if you cut too much food with the goal of losing fat quickly, the number of training sessions also needs to be cut appropriately, you should exercise to stimulate muscles but do not overdo it.

2. During this period, it is recommended to combine exercise several times in a week. You can do hits or other types of cardio. Do not exercise much and do not exercise if the energy intake is too low. Do not exercise at the same time as the gym session.

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3. To burn calories, you can eat less or do more cardio. This will ensure that the muscles are well nourished and provide enough energy to the body for daily activities, you should also pay attention to the amount of protein you provide each day.

4. And the training to tighten muscles depends on the amount of body fat you want to lose. Each 7700 calorie deficit is equivalent to 1kg lost.

5. As for athletes in competition, they need to calculate the percentage of fat percentage they want to achieve in order to time them correctly. To lose 10 kg of fat with a calorie deficit of 1000 calories/day, it will take you 2.5 months. Or you will need to create a calorie deficit >1000 if you want to lose weight faster. However, creating a calorie deficit/day that is too high compared to the level of calories to maintain weight, can be harmful to long-term health. As a result, athletes begin to squeeze about 12 to 14 weeks before competing.

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6. In muscle tightening exercise With dumbbells, you do 6 to 12 pushups/set. You try to keep the weight, not drop it, increase the weight if possible to help get better results.

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7. While doing cardio, you do it 3 to 5 times a week and you should practice 8 to 12 hours before the gym session. Cardio exercises should be done with high intensity but no more than 20 minutes/time. Because this will help burn fat, lose fat, tighten muscle and reduce the breakdown of your muscle cells, but you do not do cardio right before or after a weight training session.

8. You should perform the process of muscle discharge and muscle tightening with the goal of helping to develop muscles and improve appearance in the most effective way. To perform well, you need to pay attention to master the basic principles for the body to develop quickly and effectively.

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HOW TO EAT IN THE PROCESS OF TREATMENT

1. For muscle tightening to be effective, you need to exercise and have a reasonable diet. You should divide into 6 meals/day to evenly distribute energy intake and minimize excess energy.

2. Before training, you should eat enough, you should not eat too full or too hungry, to have strength for the exercise from morning to afternoon.

3. After exercise, you eat more protein and reduce the amount of starch, sugar, animal fat, eat more green vegetables.

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4. Before going to bed 30 minutes, you can snack on foods rich in protein and almost free of fat, starch and sugar such as egg whites, pure protein.

5. Remember your goal is to reduce energy and increase protein to keep muscle and lose fat.

6. In muscle tightening process, you should use supplements that are whey protein, casein for optimal nutrition. Because these are high-protein, low-calorie, low-fat, low-carb foods.

7. You need to add more fruit because fruit has a lot of nutrients, fiber and vitamins, so it will help you stay healthy both physically and mentally. And you need to supplement protein sources found in meats and fish such as tuna, turkey, and beef.

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Reference: What is Kubernetes

Squeeze muscle To help you have a beautiful, toned and attractive body, if you want to tighten your muscles, you should go through the process of muscle release to perform effective muscle tightening. In addition, during muscle contraction training, you need to supplement with adequate and reasonable nutrients for the muscle tightening process to bring the best effect for you. Good luck.

In addition, if you still have not found an effective exercise plan to improve your physique, then go to S'Life Gym center to be consulted and guided by a team of coaches in each exercise to help you achieve faster results. Works as you expect.