It was really miserable at that time. There are five circles of fat on the belly, the fat on the inner thigh is shaking, and the fat on the face is drooping. Really ugly!
Later, I went to college and looked at beautiful women like a cloud. I decided to run to lose weight, reduce body fat, get a better figure and gain confidence!
Two years before college, I started running and exercising every day. I spend more than two hours exercising every day, and my weight has dropped from 160 kg to 150 kg!
Lose weight without losing weight! Although I lost only ten pounds, my body fat was close to 15%, my muscles became bigger and stronger, and I changed from a fat man to a strong man!
How to lose body fat? What is the correct method? I'll make it clear to you!
Before I talk about this problem, let me tell you that losing weight is not for losing weight. On the one hand, we should consume body fat and reduce the body fat rate. On the other hand, it is necessary to exercise muscles, enhance physical fitness and make the body fuller!
In this way, although we don't lose a lot of weight in sports, our bodies will be really perfect, angular and charming!
1. Running and burning fat
I suggest you run for 40 to 50 minutes every day! Running is the killer of fat. Running for 50 minutes can consume a lot of fat, laying the foundation for us to lose weight and fat!
2. Anaerobic muscle exercise
We should arrange an hour or so to gain muscle every day, running in the morning and gaining muscle in the afternoon!
Exercise the muscles of the whole body in a planned way to stimulate the growth of muscles, so that your muscles will increase and your physique will be enhanced!
Everyone should know that muscle is one of the organs that consume the most calories in our body. The more muscles, the more calories the body burns, and the less likely it is to accumulate fat, so you can lose weight and not rebound easily!
Start with diet
Diet control is an important way for us to reduce body fat! Compared with the energy consumed by exercise, the calories in the diet are the most terrible. If you consume more calories than you do every day, these extra calories will turn into fat and accumulate in your body!
Therefore, we should control our diet and eat more high-protein and low-fat foods every day, such as fruit salad, vegetable salad, chicken chops, beef and shrimp. The staple food is mainly coarse grains, corn, sweet potatoes and a small amount of noodles and rice!
If everyone has a high body fat, you can do the same, and you can achieve good results after practicing for a year or two, becoming a handsome muscular man or a charming little beauty!
Please comment and answer any questions!
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Hello, I'm glad to answer this question for you. I'm Peng Xie, Sepp's fitness instructor.
To reduce lower body fat, it is best to control diet and exercise.
Exercise can be free weight training and aerobic exercise, about 5 times a week, and each training is suitable for 60-90 minutes.
When it comes to diet, first calculate your basal metabolism, and then calculate your daily consumption according to the nature of your work. Reducing calories by about 500 kilocalories on the basis of consumption is what you should consume.
Then calculate how many grams of carbohydrates, protein and fat you eat and convert them into food. Ensure 4-6 meals a day, eat less and eat more, increase body consumption, reduce gastrointestinal burden, and provide energy for the body continuously. Try to choose foods that absorb slowly, which will increase satiety. Carbohydrate can be sweet potato, corn, brown rice, etc. Protein can choose all kinds of lean meat and eggs, and try to choose vegetable fat.
It is reasonable for everyone to lose 6-8 Jin every month. Too heavy will increase the side effects of the body, but it is not conducive to the health of the body. Finally, persistence is the most important thing.
After three years of accumulation of dry goods, 25.6G fitness dry goods information package will be sent for free ~ pay attention to and reply to the "information package" by private message, and receive 25.6G fitness information package for free!
If you work hard enough, this information package will definitely turn you from a small white to a "big cow"! Come and get the information package!
If you want to brush your fat quickly, you can't do without exercise and diet, and you can't do without exercise plan. For weight loss, it is the most favorable way to lose weight. Whether a person is obese or not depends not only on a person's body mass index, but also on the body fat rate. By combining them, we can accurately see whether a person is fat or not. The body fat of human body is% 1.2× body mass index +0.23× age -5.4- 10.8× gender (gender is generally male 1 and female 0).
The normal range of male body fat is 15%- 18% if >: 25% overweight. The normal range for women is 17%-30%. For women, more than 33% are overweight. Therefore, boys and girls should take these two calculated values as indicators when calculating their own weight.
So how should we lose excess fat?
1, determine the goal, and calculate your body fat rate and body mass index. If it is within the correct numerical range, we should aim at maintenance at ordinary times. If it is greater than the normal range, we should aim at reducing fat and make a plan for ourselves from the beginning. When you start to lose weight, don't do too much exercise, which will lose your confidence in losing weight.
2, the implementation of the plan, the plan should be based on everyone's physical condition, it is recommended that aerobic 30 minutes, anaerobic 40 minutes, aerobic 30 minutes, in order to achieve the purpose of formal fat consumption. In the aerobic process, the initial function is to activate cells, which can quickly consume fat when brushing fat. There is no oxygen for 40 minutes, which mainly plays the role of brushing fat. The next 30 minutes is a purpose of stretching fat. Therefore, in daily exercise, we should aim at these two kinds. If you only do aerobic exercise, you must ensure long-term moderate and low-intensity exercise, and the exercise heart rate should be kept above 130. The calculation method is (20- age) ×50% or 70%. As long as you reach the heart rate during exercise, you can ensure the continuous burning of fat.
Body fat rate of girls
Body fat rate of boys
3, control diet, I believe you want to lose weight, you already know the importance of diet, to achieve the first two points, combined with the most important part of the diet, you can achieve twice the result with half the effort, of course, in the diet part, you must also properly ingest fat, which is conducive to the improvement of metabolism in the body.
Several fat-reducing actions:
? Mermaid stretching