I am a girl, 14 years old, 156cm, 103 kg. Are you fat? The women's university has been changed eighteen times. 90 kg 156cm is a little fat but not fat, and if you mind losing weight now, do you think your body will be fine? Are you so fat to lose weight? Of course not. After the 18th National Congress, I will gradually lose weight. In fact, the best way to lose weight without harming your health is to laugh and leave yourself a relaxed heart. Please adopt it.
I am a girl. I am 12 years old, with a height of 156cm and a weight of 45kg. Are you fat? I am also 12 years old. You're not fat. You're normal at best. Our class has a 157cm, 60kg. You can't see that you are fat! You should measure yourself according to your physical quality! Also learn to be confident, and don't pay attention to other people's gossip!
I am a girl, 15 years old, with a height of 156cm and a weight of 102 kg. I want to lose 20 pounds in the 30-day summer vacation. 102 What's the good idea (not taking diet pills)?
Lose 20 pounds, nobody is a ghost, nobody wants it. It is estimated that you have really lost 20 pounds, and hooligans are interested in you. )
5-7 kg at most, about 95 kg (looks very thin).
I suggest not reducing anything.
15 years old, developing, how to lose weight without nutrition, without measurements? You are 102, there is no need to reduce your waistline that much.
Boys don't like being too thin! Weighing only 100, it's either flat-chested or short, short. I guess you have, and the maximum increase can be 160+. No breasts, no hips, no femininity. .
178CM 70Kg Do you need to lose weight first? You don't need to lose weight at all. Instead, you need to gain weight appropriately.
There is meat on the stomach, indicating that the body fat content is slightly higher. You can do more aerobic exercise, 1-3 times a week, each time for more than 30 minutes, 1 hour or less. Don't exercise too hard. If the intensity is too high, it will become an exercise of cardiopulmonary function, but the effect of reducing fat is not good. You can be completely at ease about whether practicing abdominal muscles will prop up fat, absolutely not! On the contrary, abdominal exercise can tighten muscles and reduce subcutaneous fat, which will only make the waist thinner and thinner.
I am a girl … My height is 164. My weight is 150kg, but my muscle rate is 35% ... How to lose weight? (￣? There is no shortcut to lose weight ("obesity" excludes genetic and pathological factors), only "keep your mouth shut, open your legs and drink more water". Exercise to lose weight (aerobic exercise)+reasonable diet (do not eat fried, high-fat and high-sugar foods)+moderate drinking water (boiled water is not a drink) is more reliable. If we use the "fast" method to lose weight, therefore, losing weight is a long "project" and can't be "overeating". It can only be done step by step, and the short-term effect will not be too obvious, but as long as it is adhered to for a long time, it will definitely have an ideal effect.
Generally speaking, when you start to lose weight through exercise (jogging, brisk walking or swimming for more than 30 minutes, at least 40-80 minutes), the effect is not obvious, because the metabolic system of the human body has a period of self-adjustment, and the whole metabolic system has to re-adapt to the "new" life state, and then gradually transform fat into muscle and narrow the gap between subcutaneous fat, during which the weight will not change greatly. Only when the muscles reach a certain density can the fat be burned and converted into energy, and then the weight will be gradually reduced. Generally, the effect will begin to be seen in 3-6 months (pay attention to controlling the diet after exercise, and then hold back if you are hungry, and you can drink water to relieve hunger. Eat more fruits and vegetables for three meals a day, eat less or no greasy food, try to eat well in the morning-5-6 minutes full, eat well at noon-6-8 minutes full, eat less (or not eat)-4-5 minutes full at night, and stick to a new lifestyle in the future, so as to lose excess fat and keep one. "
If you are a little puffy and want to exercise muscle mass, do you need to lose weight first? There is no need to lose weight first. Go to the gym to exercise every day. The gym also has professional guidance. As long as you persist, your muscles will develop and you will naturally lose weight.
18-year-old boy 164 kg wants to exercise muscles. If you want to buy dumbbells, you need to lose weight first or practice directly. You will directly turn fat into muscle. Here are some suggestions:
& gt& gt Building a body that can only be trained in the gym at home is as easy as putting dumbbells and stools in front, just refer to our training plan for three days a week.
Going to the fitness center around your residence can be a boring experience: you must prepare all kinds of supplies before you leave, deal with the traffic jam before you arrive, and then wait at the front desk to test your membership card. It's been more than half an hour, and you haven't even started warming up. This has not taken into account whether your training partner will encounter the same problem and be late. In this case, your training will be postponed. What happens if you calculate the waiting time in front of Smith's machine? ...
As a result, you haven't had time to start your training plan as you wish. However, you may be at your best when no one around you bothers you. Only myself, a familiar wall, a training stool, a few dumbbells, and a passionate fitness enthusiasm.
We have made a training plan for you for three days a week, and only need the necessary equipment: a dumbbell with adjustable weight and a training stool with adjustable tilt angle. The first two weeks of training, the focus is on strength, each group keeps 6 ~ 8 times, and the rest time is controlled at 1 minute and a half to 2 minutes. In the next stage, you have to increase it to 12 times to get the maximum growth speed of muscles, so the rest time should not exceed 1 minute.
There is no high-position drop-down combination instrument at home? No problem. No sitting lift heel? We have solved it for you. We considered more questions. You just need to charge the visiting guests a membership fee (just kidding).
One-arm tilt dumbbell bending
(Alternative action: Crank lifting)
First, adjust the workbench to 45 degrees or higher. Hold the dumbbell, put the armpit on the top of the stool, and put the upper arm just on the backrest. Elbows are slightly bent.
Move the biceps brachii to raise the dumbbell as high as possible, and pay attention to avoid the elbow leaving the backrest. Squeeze the biceps brachii at the highest point, and then slowly return to the initial position. The big arm is fully extended for an instant.
Wide-grip dumbbell rowing upright
(alternative action: rowing upright with a wide barbell)
Stand up straight at first, hold dumbbells with both hands wide, with dumbbells on both sides of the front side of your body, chest out and shoulders back.
Move the dumbbell to shoulder height, with the elbow higher than the hand, and the peak shrinks back to the initial position.
Sit on dumbbells and lift your heels.
(Alternative action: sitting lift heel machine)
At first, sit at the end of the stool with your knees bent, and put your toes on a piece of wood (or something that can provide stability) about 4 ~ 6 cm high to ensure that your knees can go up and down freely. Put the dumbbell on the lower thigh and hold the dumbbell slightly.
Slowly lower your knees to the ground until you feel the stretching of the calf muscles, lift the dumbbell upward, squeeze the calf muscles to reach the peak contraction, and then return.
Pull straight arm back
(Alternative action: straight arm puller pulls down)
At the beginning, hold the dumbbell backwards with the palm of your hand, straighten your back and bend your knees. Exercise your arm perpendicular to the ground, and hold your thigh with the other hand for support.
Keep your arms as straight as possible, and the latissimus dorsi will contract backwards and upwards as far as possible, and then stop for a minute will slowly return to the original position along the original path. So is the other side.
Family fitness training program
Monday leg+shoulder
Number of action groups/times
Week 65438 +0 ~ 2 Week 3 ~ 4 Week 5 ~ 6
* Dumbbell Squat 3/6 ~ 83/8 ~104/10 ~12
Dumbbell scissors squat 2/6 ~ 83/8 ~103/10 ~12
Hip lift and squat 3/6 ~ 83/8 ~103/10 ~12
* Dumbbell hard drawing 3/6 ~ 83/8 ~104/10 ~12
Sit on a dumbbell and lift your heels 3/ 10 2/20 3/20
* Arnold recommended 3/6 ~ 8 3/8 ~10 4/10 ~12.
Boating with dumbbells with wide grip 2/6 ~ 8 3/8 ~10 3/10 ~12.
Dumbbell bird 3/6 ~ 82/8 ~103/10 ~12
Bend the dumbbell and raise it horizontally by 2/6 ~ 8 3/8 ~10 3/10 ~10 ~/2.
V-seat 3/ 10 2/20 3/20
* Do 1 ~ 2 warm-up group.
Wednesday chest+back
Number of action groups/times
Week 65438 +0 ~ 2 Week 3 ~ 4 Week 5 ~ 6
* Tilt dumbbell bench press upward by 2/6 ~ 8 3/8 ~10 4/10 ~12.
Flat dumbbell bench press 3/6 ~ 83/8 ~102/10 ~12
The dumbbell bends its arms on its back and pulls up 3/6 ~ 82/8 ~103/10 ~12.
Dumbbell bird descended 3/6 ~ 82/8 ~103/10 ~12.
* Bending dumbbells, row 2/6 ~ 8 3/8 ~10 3/10 ~12.
Straight arm pullback 2/6 ~ 83/8 ~104/10 ~12
Dumbbell shrug 2/6 ~ 8 3/8 ~10 3/10 ~12
Bend your legs from both ends 2/123/154/15.
* Do 1 ~ 2 warm-up group.
Friday arm
Number of action groups/times
Week 65438 +0 ~ 2 Week 3 ~ 4 Week 5 ~ 6
* The standing dumbbell bends 2/6 ~ 8 3/8 ~10 4/10 ~12.
2/6 ~ 82/8 ~103/10 ~12 is an upward inclined dumbbell bend.
One-arm trailing arm bends 2/6 ~ 83/8 ~103/10 ~12.
3/6 ~ 8 2/8 ~ 10 3/ 10 ~ 12.
* The flexion and extension of the upper humerus is 2/6 ~ 83/8 ~103/10 ~12.
The bending and extension of the load-bearing arm in the posture of leaning upward on the stool is 2/6 ~ 8 3/8 ~10 4/10 ~12.
The flexion and extension of humerus in prone position ranged from 2/6 to 83/8 ~103/10 ~12.
Bending with load 3/123/154/15
* Do 1 ~ 2 warm-up group.
Change the training sequence of body parts every other week. For example, 1, 3 and 5 weeks, biceps brachii should be done first, and triceps brachii should be done in 2, 4 and 6 weeks. All abdominal training should be placed at the end of each training.
Hip squat
(Alternative action: leg flexion and extension)
Initially adjust the stool to an upward inclined position. Stand next to the chair with your feet hip width apart. Carefully put the dumbbell on your chest and hold it well, and keep the stool balanced with your other hand. Lift your heels and arch your back to form a support. Put your arms around the dumbbell.
When lifting the heel, bend your knees and lower your body to the ground. Keep your back arched during the movement. When the knee is close to 90 degrees, the contracted leg is lifted back to the initial position. Stand on tiptoe at the highest point.
Bend both ends of the knee.
(Alternative action: Sitting posture, stretching machine bending)
First lie on your back with your knees together. Hold the dumbbell in both hands and straighten your arms. Lift your legs about 6 feet away from the training chair.
Move the upper body, bend and lift it off the training stool, bend your legs at the same time, with your knees facing your chest, contract at the peak, squeeze your abdomen, and slowly return to the initial position.
Prone humerus flexion and extension
(Alternative action: puller is pressed)
At first, lie prone on the bench, hold the dumbbell with your hands and keep your elbows close to your body at 90 degrees.
Move the weight up and down, peak contraction, and slowly return to the initial position.
I am a girl, height 166cm, 36kg. Do you want to lose weight? Thank you ~ You can apply for the Guinness World Record for the thinnest woman. Go to lose weight again. I guess ghosts are afraid to see you. God sees that you will make a detour. What kind of aesthetic concept makes you think like this? Don't you think you're a little paranoid to the point of being abnormal? If your goal is less than 30 kg, then continue to lose weight quickly. I look forward to seeing you lose weight in the window of the world.
You can use the body mass index to calculate the weight (kg) divided by the square of height (m).
Calculation formula of human standard weight
Standard weight (kg):
① height > 165cm: height (cm)- 100.
Height < 165cm: height (cm)- 105 (male)
Height (cm)-100 (female)
② northerners = (height cm- 150)×0.6+50.
Southerners = (height cm- 150)×0.6+48.
Normal weight: = SW SW× 0. 10
Overweight: = SW+SW× (0.11~ 0.20)
Mild: = SW+SW× (0.2 1 ~ 0.30)
Moderate obesity: = SW+SW× (0.3 1 ~ 0.30)
Severity: = SW+SW× (0.3 1 ~ 0.50)
Weakness: = SW-SW× (0.11~ 0.20)
Severe emaciation: = SW-SW×0.20 (and above 0.2 1)
Male standard weight (kg) = body length (cm)- 100.
Female standard weight (kg) = length (cm)-102
First, the world obesity standard
At present, body mass index (BMI) is used all over the world to measure whether a person is obese or not. The calculation method is: body mass index = weight (kg) divided by the square of height (m).
The world standard drawn up by large organizations in the world is that the body mass index is within the normal range of 18.5-24.9, with a body mass index greater than 25 as overweight and an MBI greater than 30 as obesity.
However, experts attending the meeting pointed out that this weight standard is based on white people in Europe and America and may not be applicable to Asians.
Second, Asian obesity standards
Asians are too young to be measured by the world's "normal range" weight standard BMI 18.5-24.9. For example, when my body mass index was 24.9 on that day, my risk of hypertension increased by three times; Among Japanese in the United States, when the body mass index is greater than 23, the risk of cardiovascular disease begins to increase significantly; In China, the mortality rate of body mass index is the lowest, at 23.7, and it starts to rise when it is higher. This shows that the world standard of the normal upper limit of body mass index of 24.9 is obviously too high for Asians.
So, what should the Asian obesity standard be? Experts believe that the body mass index is normal at 18.5-22.9, overweight at 23 and obese at 30. In this way, the upper limit of the normal body mass index of Asians is two indexes lower than that of Europeans and Americans, and the difference is not too big.
Third, China obesity standards
Chinese experts believe that although China people belong to Asian race, the upper limit of the normal range of body mass index should be lower than the Asian standard, and they should be treated differently when judging whether they are obese with body mass index. Because China people's obesity has two characteristics: small body, small index, big belly and great harm.
Small size determines that the normal upper limit of body mass index is low. According to a survey of China people, the average blood pressure, blood sugar and triglyceride levels of China people with a body mass index greater than 22.6 are higher than those with a body mass index less than 22.6, but the level of high-density lipoprotein cholesterol beneficial to human body is lower. Therefore, experts believe that the upper limit of China people's normal body mass index should not be greater than 22.6, but lower than 24.9 in Europe and America and 22.9 in Asia.
Some experts suggest that the best value of China people's body mass index should be 20-22, with a body mass index greater than 22.6 as overweight and a body mass index greater than 30 as obesity.
The large proportion of abdominal obesity is the characteristic and potential danger of obesity in China. The proportion of China people whose body mass index exceeds 25 is obviously smaller than that of Europe and America, but the proportion of abdominal obesity is larger than that of Europe and America. In the first study, people with normal or not very high body mass index, if the abdominal circumference of men is greater than 10 1 cm and that of women is greater than 89 cm, or the ratio of waist circumference to hip circumference is greater than 0.9 for men and 0.85 for women, are as harmful as people with high body mass index.