Current location - Health Preservation Learning Network - Fitness coach - How to get rid of fat and exercise?
How to get rid of fat and exercise?
Question 1: I'm working out and want a degreasing method. To be effective, my situation is similar to yours. My muscles have grown, but I can't get rid of fat.

Actually, it's just a little less oxygen. Half an hour of aerobic exercise doesn't consume too much fat and calories. Increase aerobic capacity. I'm usually anaerobic for about an hour and aerobic for about an hour and a half every day, but sometimes aerobic can't last.

Keep trying, brother. And the usual diet structure is as reasonable as possible.

Question 2: Pre-degreasing training before bodybuilding competition includes aerobic degreasing training and drawing muscle lines. If you want to forge steel-like muscles, you have to increase the intensity and density of training to make the muscles bigger. Increase the number of repetitions of each training action. Try to shorten the rest time between groups, for example, the interval between training groups is about 1 minute, which can be reduced to about 30 seconds before the game. Training can be a three-day cycle, mainly two cycles a week (depending on personal circumstances), strength training twice a day, and then aerobic training. General strength training is conducted from 9 am to 1 1, and the second strength training is conducted from 3 pm to 5 pm.

Defatting is every bodybuilder's "nightmare". Fat reduction training runs through the whole stage before the competition, and the degreasing stage is mainly oxygen degreasing and diet degreasing. Because most athletes don't pay attention to diet, the body fat content may reach 12%~ 15%. During the competition, body fat must be reduced to 7%~9%, and some players can even reach 5%~8%. Every athlete has different weak parts, but the arms, back, legs and waist are the parts where all athletes accumulate more fat. At present, it is better to lose 0.5 kg per week and the body fat rate is about 1%. We must always pay attention to some subtle signals of the body and properly control the speed of weight loss and body fat.

Tip:

● Strengthen the training of small muscle groups and pay attention to carving muscle details. In the case of a large number of players and a generally high level, there are countless masters with large muscle groups such as pectoralis major and latissimus dorsi. If the details of your small muscle group are obvious, it will naturally become the focus of attention.

● Do not train more than three times a day, otherwise the muscles may not be fully recovered and nourished, and all previous efforts will be in vain.

● Don't neglect aerobic training. This seems to be a commonplace topic, but aerobic training can really make muscles full of vitality and improve the flexibility and coordination of the human body to some extent. Prevent muscle stiffness and lack of elasticity, and it can stretch more smoothly in performance.

Question 3: How does the fitness instructor degrease? Strength exercise and aerobic exercise are both fat-reducing. Strength exercise increases muscle, reduces fat and improves metabolic rate. Aerobic exercise burns fat, so the combination of the two exercises is the best way to lose weight.

First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. So the number of each group is 8 to 12. After this number, adjust the weight to exhaustion.

Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

Chest: dumbbell bench press 4 groups

Dumbbell flying bird 4 zu

4 groups of push-ups (20 to 30)

Triceps brachii: 4 groups of dumbbell flexion and extension.

Narrow distance push-ups 4 groups

Dumbbell neck and back arm flexion and extension 4 groups

Legs: Squat 6 groups.

Jianbuqu 4 zu

Heel lift 6 groups

Back: 4 groups of wide and narrow pull-ups (try to do more than 10).

Dumbbell rowing 4 zu

Biceps biceps brachii: 6 groups of dumbbells bent with one arm.

Wanju 6 zu

Shoulder: 4 groups are recommended.

Qianpingju 4 zu

Side lift 4 group

Abdominal muscles: 4 groups at each end.

Supine leg lifting group 4

Sit-ups 4 groups

The Quaker's name for Sunday

Chest, triceps brachii, run for 30 minutes.

the next day

Legs, abdomen, running

the third day

Back, biceps brachii, running

The fourth day

Shoulder and abdomen

Then loop

Question 4: What kind of milk do thin people drink for fitness, whole milk or skim whole milk? It's best to eat more meat and exercise more to gain weight and health.

Question 5: What is the process of fitness from fat reduction to degreasing? Degreasing?

Question 6: Why do you want to control salt in fitness degreasing? Brother misunderstood, it's not degreasing or salt control.

Accurately speaking, bodybuilders dehydrate their bodies and reduce water content in order to highlight muscle lines on the eve of the competition.

Because body fat is already very low, reducing body moisture can make muscle lines and fibers appear, but it is not enough to minimize body moisture without drinking water. What we need is to minimize the body's "sodium" so that the body will naturally not store water. The most effective and healthful way to reduce "sodium" in the body is to refuse to drink or eat food containing sodium. If there is little sodium in the diet, the body will. But in the whole preparation process, you need a lot of high-protein diet to match your best muscle state, so even if you want a low-sodium diet, you must "drink more water". Otherwise, your kidneys are heavily burdened and your muscles can't achieve the effect you require. Don't think that if you don't drink water, your body will dry up and stop storing water. This is a big misunderstanding, as long as your diet is low in sodium, even if you.

Question 7: How to quickly skim the diet after three years of fitness? Pay attention to fat and sugar intake. Don't eat anything after 20:00 every day You can drink herbal tea such as lotus leaf tea and cassia seed, and you can also eat vitamin b6.

Question 8: Ask God to tell you how to degrease correctly in the gym. Is it still about weight to lose weight? Measure your body fat.

Question 9: What should a novice do to lose weight and skim? Hello, first of all, losing weight is to consume fat through aerobic exercise to achieve the purpose of losing weight. Common aerobic exercises include running and skipping rope, and the first 20 minutes of aerobic exercise consume glycogen. It only takes 40 minutes to start burning fat, so it's best to exercise for 40 minutes when you have time. Common aerobic exercises include running and skipping rope. In order to achieve the best results, it is recommended to exercise together with abdominal exercises, such as lying on your back and rolling your abdomen (see video: give you six abdominal muscles in eight minutes) for 20 to 30 minutes. If you insist on the best every day, if you don't have much energy, exercise at least once every other day. Let the stomach disappear in one month, and the sexy abdominal muscles come out in three months. There are generally three or four movements in the chest (dumbbell bench press, dumbbell bird, dumbbell bird). When doing push-ups, the back muscles will be exercised one by one. However, it only works when it is standard. Legs should be straight, knees should not be bent, chest should be close to the ground (don't lie prone on the ground), so that back muscles can be fully exercised. It is advisable to practice about 50 times a day. Chest expansion exercise. At the same time, chest enlargement will exercise the muscles of the back. When doing this exercise, the elbow should be stretched back as far as possible, and the bigger the range, the better. Torsional movement. Different from chest expansion exercise, turning exercise strengthens the muscles of the left and right parts of the back respectively. When turning left, the muscles in the left half of the back are exercised, while the muscles in the right half are exercised. When doing the twist, you can stand up straight with your legs apart naturally, and don't turn your legs when turning. Or sit on the mat, straighten one leg, then curl up the other leg and just do the upper body rotation. Bend over and paddle with dumbbells. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg straight, and row from top to bottom with a dumbbell in your right hand for half an hour at a time; Then change the left hand to hold the dumbbell. Say it again. Mainly can exercise latissimus dorsi. Horizontal bar or eight-character exercise of fitness equipment. Horizontal bar exercises mainly exercise latissimus dorsi. Wide horizontal bar exercises help to widen shoulders and develop back muscles, while narrow horizontal bar exercises can lengthen latissimus dorsi. The specific method is: hands are as wide as possible than the horizontal bar or eight-character frame on fitness equipment, and shoulders are relaxed and naturally droop. Then bend your arm and pull it up until your chest is flush with the bar surface, or at least the Adam's apple or the back of your neck is flush with the bar surface, then put it down and practice 5- 10 times a day according to your physical condition. Arm: Pull-ups are good. Forehand can exercise the back muscles of three heads, backhand can exercise, and forearm muscles can be exercised alternately at both ends and back. Dumbbell arm bending, exercise biceps brachii, four groups at a time, one to two groups in each group. If you have more than one or two, you need to gain weight. Starting posture: Hold dumbbells with both hands, naturally droop and tuck in. Action process: contract the biceps, bend the forearm upward until it reaches the highest possible point, completely contract the biceps for one second, and then slowly expand the elbow joint. Breathing method: inhale when bending the forearm and exhale when falling. Note: when the arm is straight, the dumbbell is 90 degrees. Dumbbell arm flexion and extension, exercise triceps brachii, once every two days, four groups at a time, one or two in each group, if more than one or two, you need to increase the weight. Action: spread your feet naturally, hold the dumbbell with both hands (or one hand), raise your arms straight above your head, point your elbows forward, and make your big arms vertical to the ground. Then bend your elbow to the deepest position and straighten your arm again. When your arm is about to straighten, slow down, slowly straighten your elbow, and then repeat the exercise.

Question 10: fitness degreasing haha, easy to handle. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:

The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;

Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;

Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);

Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;

Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: first, it is best not to eat pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 25, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!

Eight, go to Xinhua Bookstore and online to buy or download some books on physical protection and protection, technical essentials, precautions, self-defense martial arts routines, etc. of physical exercise, and then carry out specific exercise and implementation. Above, your perseverance.

As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.

If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable and general situation, so that beautiful handsome guys like to be around you. Wouldn't it be better?

Wish you success!