Question 2: What is the body fat rate of normal diet during exercise? Zhihu is around 234, and athletes 178.
Question 3: Which is more important for Zhihu to lose weight, aerobic exercise or anaerobic exercise? Some people are obese, or physically strong, for a reason, probably because of their physique. This kind is the most stubborn. Some people may have an imbalance of body fat, which may lead to a series of diseases. This is a bit serious. They may be in a hurry and need to be controlled. Many people don't know their own situation, so they take diet pills rashly, which makes them fat. Or fatty liver imbalance, there will be a factor that you will get fat if you eat very little, because the imbalance of body fat will lead you to absorb too much nutrition in these foods even if you eat very little. Normal people will only absorb a few percent, too much will be automatically excluded from the body, so it is necessary to make a simple understanding according to everyone's base. Can you tell me your base number?
Question 4: Why does weight loss require strength training and weight loss? You can have your cake and eat it ~ please respect my originality and don't copy it. Never use any diet pills ~ the "talents" who suggest you use diet pills ~ are either advertisements or sales promotion, or ignorant! (Not against, it is a fact. Remember, it is a three-point poison, and people themselves are good exercise machines. If you are a man, start with strength; if you are a woman, start with losing weight. Losing weight is not a hunger strike, nor is it a waste of life trying to lose weight by suicide. The eating habit of "eat well early, eat well in the middle and eat less in the evening", chew slowly and don't eat sweets. This habit should still be adhered to. (1) the charm of strength (women can be halved, regardless of gender, don't carry heavy loads, so that muscles will develop, the body will become stronger, and the effect of losing weight will be worse. ) 6 groups of push-ups in the morning, middle and evening, 20-40 in each group. (According to their own situation) 4 groups of pull-ups, each group 15-30. (according to their own situation) suitable for men to bench press 90-200 kg to enhance strength. 3-5 groups in the morning and evening, each group 10-20 times. It is estimated that if you continue to exercise like this, the effect of female wolf prevention will increase. Men don't blame me. 2 a good helper to lose weight and shape, men suggest doing strength yoga, and women suggest doing soft yoga. If you think yoga is too difficult to practice, you can use aerobic instead. ③ Aerobic exercise to lose weight. Long-distance running is a good exercise to exercise endurance, spirit and lose weight. Once in the morning and once in the evening, men suggest 5000- 10000m, and women suggest 1000-5000m. (Be sure to do it step by step, according to your abilities, and don't always think about one step at a time. Don't drink water for 30 minutes after running, try to wipe your body with a dry towel and take a hot bath for an hour. Hot water can relax your body and make you lose weight better. )
Question 5: Exercise to lose weight for a month, why not lose weight? Perhaps, to measure health and lose weight, we should not only look at weight, but also look at body fat rate. Pay attention to leg pain, which may be due to improper exercise. There are many sports columns in Zhihu, you can go and have a look.
Question 6: What is the figure, muscle density and body fat content of a girl like this? Just an estimate, thank you! What is the muscle density?
The body fat rate is about 15% visually.
Question 7: If my body fat is reduced to about 16%, I can't go down. What should I do? 1. Recipe (combined with the answers on Zhihu):
Breakfast: eggs/milk/soybean milk/steamed bread/cereal/steamed bread/whole wheat bread/cucumber.
Lunch: coarse grains (beans/corn/potatoes/oats/oat bread/whole wheat bread/cereal)/small bowls of rice/vegetables/fish.
Dinner: lettuce/tomato/small bowl of rice/eggs/scrambled eggs with tomatoes/scrambled eggs with cucumbers/scrambled eggs with leeks/kung pao chicken/beef tenderloin/fried yam/broccoli/potato roast beef/braised fish/lean meat/vegetables/sweet potatoes/cucumbers/broccoli/boiled beans/chicken breast/fish/more boiled water.
Fruits: tomatoes, apples, kiwis, cucumbers and cantaloupes.
Snacks: corn, whole wheat bread, oatmeal.
Fasting: no frying, no fat, less wine, less oil and less salt.
2. Training:
Try to do multi-joint compound movements in training, which is more in line with the movements and consumes more. You can also use a small weight many times, or a super group (chest and back super group).
The weight of the abdomen is very small, adding up to more than 500 times each time. It is divided into upper abdomen, lower abdomen and external oblique muscle.
Question 8: Alas, in fact, my lower body is obese, which is not in harmony with my upper body ... How to reduce this situation? My waist, abdomen, buttocks and thighs are the priority areas for fat storage, and a large number of fat cells are formed during development.
Fat distribution is also related to gender:
"Adult men generally accumulate fat in the chest, abdomen and buttocks. Adult women generally accumulate fat in * * *, buttocks, waist and buttocks. "
It is worth mentioning that the number of fat cells will not increase after adulthood. In order to store more fat, the body will increase the fat volume in each fat cell. Therefore, it is not a part that stores fat, and it will not be fatter than the part that mainly stores fat for life (you have never seen anyone whose back is fatter than legs and face, have you? )
Even if the thickness of the fat layer is the same, the muscle dimension of the upper limbs of people who have never exercised is much lower than that of the lower limbs, and the upper limbs are thinner than the lower limbs (the legs have the largest muscle group quadriceps femoris and the most developed ligament tissue Achilles tendon; And strong abdominal muscles, chest muscles, two heads and three heads are never available to people squatting at home, so you can see that people with shoulder width are either big or strong, and pure fat can't show shoulder width, because shoulders can be fat enough to make their stomachs bigger, so in fact, except for women with relatively low body fat (15% or less), they will all look short and even fatter.
Why do you think NBA and WNBA basketball players have such strong lower limbs and thin legs? He has 5% body fat! Five percent! And what you see is wearing shorts to show your calves instead of wearing * * * to show your thighs! Black people generally have a large shin-thigh ratio and thin calves! Besides, have you seen how thick their thighs are? Muscle alone is thicker than fat.
Therefore, the topics are mainly women, either men who have too much estrogen when they are young, or men who have not done lower limb strength training before. Zhihu's gender is so disillusioned. )
Fat accumulation caused by sitting for a long time ...
Gravity is also a factor, isn't it ... the fat in the knee comes from the fall of the thigh (a bad word)
Legs are far away, blood circulation is less, metabolism is slow, and fat is easy to accumulate.
Therefore, it is very common that the upper body is thin and the lower body is fat. Just do more exercise.
A brief description of male and female images;
Apple map
Apple-shaped figure refers to the slender lower limbs, but the waist and abdomen are prominent, which is often used to describe men. Apple-shaped people have a fat waist and abdomen, look like apples, have thin arms, thin legs and a big belly. This body fat is mainly deposited under the skin of the abdomen and in the abdominal cavity.
Apple-shaped figure is mainly caused by incorrect diet and lack of exercise, and estrogen imbalance in menopausal women may also have some influence. Apple-shaped people are prone to insulin resistance, which is related to the increase of adipocyte volume, the relative decrease of receptors and the decrease of insulin sensitivity. Apple-shaped people have too much visceral fat, which will lead to excess fat. There is no place to store fat after meals, so that fat overflows into the blood, which is easy to cause diseases with high neutral fat. In addition, visceral obesity will accelerate the process of arteriosclerosis.
pyriform
People in pear shape have too much fat in their hips and thighs, which means that fat is mainly deposited in their hips and thighs. The upper body is not fat and the lower body is fat, which looks like a pear. It is often used to describe women.
Proper amount of fat helps to protect various functions of the brain, especially memory. Under the same weight, people in pear shape are more likely to have memory problems than people with apple-shaped bodies. Fat can release cytokines and interfere with memory ability and other intellectual activities, and hip fat is the most obvious damage to memory. But people in pear shape have much less risk of diabetes and heart disease than people with apple-shaped bodies. The subcutaneous fat accumulated around people's buttocks can help people control blood sugar concentration and reduce the occurrence of diabetes. In addition, people in pear shape will release more adiponectin due to the accumulation of fat cells in buttocks or buttocks, which can prevent arterial occlusion and reduce the risk of heart disease.
If the subject is male but tends to be feminine (the secondary sexual characteristics are not obvious, the fat distribution is feminine, etc. ), you can go to the hospital to see. A small amount of aromatase inhibitors such as anastrozole and letrozole is a solution.
Question 9: How to carve lines after sufficient muscle mass? Is it to reduce the body fat rate? For men who have lost fat, the body fat is as low as 12%, then the lines begin to be obvious. Other people's muscles are covered with thick fat, so if you want to show your muscles, you must achieve low body fat through aerobic exercise and let your muscles show. Come on!
Question 10: After exercising for more than a month, the waist circumference has become smaller, but the body fat has not changed. A smaller waistline means less fat and more muscle. This is a good thing. Hold on.