Here are the tips for men’s fitness to maintain muscle

　　Tips for men’s fitness to maintain muscle:

　　1. Increase protein intake

　　A low-carbohydrate diet requires limiting carbohydrate intake in proportion to body weight: bodybuilders weighing over 190 pounds should be limited to 56-75 grams of carbohydrates per day, and athletes weighing under 190 pounds should be limited to 40-55 grams of carbohydrates per day. When carbohydrate intake is less than 75 grams per day, the body will use more protein as energy. Therefore, increase your protein intake to 2 grams per pound of body weight per day during low-carbohydrate periods.

　　2. Consume whey protein before and after training

　　Whey protein contains a large amount of branched-chain amino acids (amino acid foods), which can replace carbohydrates to provide energy for training (energy foods). Taking 40-60 grams of whey protein before training can prevent the body from consuming muscle tissue for energy. Ingesting another 40-60 grams of whey protein immediately after training can rebuild muscle tissue. Also, aim to consume 50% of your daily carbohydrate quota after training.

　　3. Eat red meat every day

　　Red meat can provide fat to the body as an energy source, preventing protein from being used for energy. Red meat is also rich in propylamine, which is used for energy without raising insulin levels. Get at least 50 grams of protein from lean red meat every day, divided into two meals: 25 grams at breakfast and 25 grams at another meal. This ensures a constant supply of propylamine in the body and prevents the body from using protein as an energy source.

　　4. Increase carbohydrate intake for one day after two weeks

　　After staying on a low-carb diet for two weeks, increase carbohydrate intake to 2 to 3 grams per pound of body weight per day and reduce protein intake to 1 gram per pound of body weight per day on day 15. You can stay on a low-carb diet for 8-9 weeks by scheduling a high-carb day every two weeks. This is important. And can bring better results.

　　5. Carry out high-intensity aerobic training

　　A low-carb diet works because it lowers glycogen levels in the muscles, forcing the body to rely on fat for energy. High-intensity aerobic training (30 minutes each time, 3-4 times a week) can further deplete glycogen levels and help eliminate more fat. For best results, aerobic training can be scheduled before eating, when glycogen levels are lower.

　　Things to note:

　　Don't overtrain

　　If you want to build muscle, you must be careful not to overtrain. When I started bodybuilding, I trained six times a week, but no more than twice a week for each muscle group.

　　To achieve maximum muscle growth,

　　Each part can only be practiced twice per week. According to Wade's training rules, you can train all the muscles in your body once in three days and twice a week, so that each muscle has enough recovery time.

　　calves and abs

　　Young bodybuilders often ignore abdominal muscles and calves exercise . They seem to think that these muscles are not very important and they will still have time to train them in the future. This idea is wrong. Be sure to include calf and abdominal exercises in your training plan.

　　The triceps calves grow very slowly, so you should train this muscle at the beginning of your training. Abs are also very important. My calf muscles used to be very poor, so I didn’t pay attention to calf training until someone pointed me out. He told me that a 200-pound (91-kilogram) person carries a load of 300-400 pounds (136-182 kilograms) per calf when walking and running. Therefore, the calf muscles will grow only with a load of 800-100 pounds (364-455 kilograms) during bodybuilding training.

　　Size comes first

　　Building big muscles doesn't necessarily mean you'll become a top bodybuilder. But if you want to sculpt your muscles, your muscles must be long. In other words, the strongest person may not necessarily win the championship in the competition, and if he is not big enough, he is not qualified to participate at all.

　　Remember, big muscles are associated with a strong body. To be physically strong, you have to train hard with heavy weights. This is the mystery, this is the law. (Reference website: China healthy net)