Sports physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the intensity of exercise is higher than 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources. In other words, the harder you practice, the more calories you burn.
If you want to lose fat without losing muscle, you can do strength training first, and then do aerobic exercise for about 30 minutes.
Because after strength training, it will not only consume the sugar stored in the body, but also cause certain damage and tear to the muscles. When muscles are destroyed, they will protect themselves spontaneously, and after destruction, muscles need more energy to recover. So when you do aerobic exercise after strength, you will burn more fat and hardly lose muscle. In addition, when resting, we will supplement some foods with high protein content, which will synthesize a lot of muscles. This will have a good effect of increasing muscle and reducing fat.
In the process of losing weight, is it better to lose weight first or lose weight first? Dear, this is a very good question!
Losing weight is because there is too much fat in our body, and the volume of fat is more than three times that of muscle, so it is conceivable that too much fat will naturally lead to obesity. So the core of losing weight is to lose fat!
Losing weight may mean reducing fat or body moisture. 70% of the body is water. Once you lose water, your skin will become dull and lose a lot of collagen, and it will rebound as long as you keep drinking water!
Let me give you an example. Two girls, A and B, are both 1 10 kg. Girl A is fat, and girl B is pretty. This is because of the same height and weight, a girl is fat and b girl is muscular. This is because the same weight of fat and muscle, the volume of fat is three times that of muscle, so people will look fat. Therefore, weight loss is not an indicator of weight loss.
Lose weight first or lose weight first? You can come to PQfitness to measure body fat. There is a special weighing scale used to measure body fat. See if the fat rate is high. Some people are thin, but their body fat rate is not low.
Lose weight first or lose weight first? How about Wei Rutang? Lose fat first, of course. If you lose fat first, your weight will drop obviously and your health will be good. Finally, you will lose weight. The so-called weight loss is to make your body tight, not so loose, so it is easy to rebound. This is how I lose weight, which may vary from person to person!
How to lose weight through exercise? How to lose weight before shaping? Drink a glass of water first.
Drinking water makes the mouth and stomach feel something passing by. Water can support the space of the stomach, reduce hunger and slow down the impulse to eat.
② Tighten your belt and move your limbs.
Tightening the belt can increase the pressure on the abdomen and reduce the space in the stomach. If you cooperate with the transfer of attention, you can effectively reduce your appetite.
③ Increase the pressure of life.
Stress can promote the secretion of sympathetic neurons in the brain, thus inhibiting appetite and promoting the burning of fat, so keep yourself busy at all times and obesity will stay away from you!
④ Have a cup of coffee or green tea.
Coffee contains caffeine, and green tea contains theanine and tea polyphenols, which can promote metabolism, increase heat production and help to lose weight.
Eat some fruit or sugar before meals.
A study by St. George's Medical College in London, England, found that one group of people ate some glucose before meals, while the other group ate normally. After two weeks of observation, it was found that the group that ate glucose before meals gained less weight. It can be seen that eating sweets before meals can reduce appetite and avoid excessive calorie intake.
In addition, as long as we grasp a few simple principles in life, we can balance the quality of life and reduce calorie intake. These principles include: three meals a day, no snacks other than three meals, soup first, then vegetables, and finally meat and rice slowly, concentrate on eating, do not wolf down, cook more steamed, boiled and cold salad, eat less high-fat foods such as peanuts, melon seeds, cashews and walnuts, eat less snacks or desserts, drink less sugary drinks or wine, and do not put snacks and junk food in the office or at home.
In short, as long as we can keep exercising and develop reasonable living and eating habits, we will certainly be able to control weight and other indicators. Healthy body, born young and energetic. Life lies in exercise. I hope everyone can spend every day happily.
Lose weight first or get in shape first. I am a girl with a weight of 150, and I have a lot of fat on my back. How can we lose it? Do you want to lose fat or shape first? MM suggests losing weight first. Losing weight means getting rid of excess oil in the body and looking slimmer. Shaping refers to changing the existing body shape to make the body curve more perfect. It's best to lose fat first, and then you can shape according to your body shape. If you shape it first, you won't get the desired effect, and you will spend a lot of money!
Do you lose weight by reducing muscle or fat first? Reduce the fat.
Why exercise to reduce fat is the way to reduce visceral fat, and eat nutritious meals first? Visceral fat, subcutaneous fat and intravascular fat will be reduced, and 10 to 30 kilograms of fat can be lost in one month.
Is it necessary to lose visceral fat first? No, generally, fat mainly accumulates in people's thighs, waist and abdomen, giving priority to these three parts. If you just want to lose weight, special diet combined with exercise is the latest choice.
I don't know whether to lose fat or muscle first because of fitness and dieting. "78% total nutrition is just right" plus moderate exercise-losing weight is a healthy choice. Form a habit and stick to it for a long time.
Of course, losing weight is to lose fat, not muscle.