It's almost a week since the end of the Chinese New Year holiday, and the long meat has not come back during the Chinese New Year. According to the statistics of the National Health Administration, the average weight of China will increase by1.7kg during the New Year, but it is difficult for people who sit in the office for a long time to regain their normal weight by going to work. In fact, exercising muscles is the best way to lose weight, because more muscles can help the body burn fat.

Exercise should also be combined with nutrition. In addition to a moderately regular exercise plan, perfect diet control can really make "gain muscle and lose fat" get twice the result with half the effort. Nutritionist Zhang Peirong stressed that in order to effectively achieve the effect of increasing muscle and reducing fat, we must eat the right food at the right time and eat enough basal metabolic rate, that is, the most basic calories consumed by everyone every day, so that the body will not rebound.

After strenuous exercise such as weight training, muscle tissue is in a state of destruction. At this time, it is suggested to choose low-fat and high-quality protein, such as chicken breast, fish, dairy products and beans, to help tissue repair.

As for the time when you don't train, you should reduce excess calories. It is suggested to reduce snacks and choose caffeinated drinks such as sugar-free tea and black coffee, because nutrition research has confirmed that caffeine can help the body burn fat. If the body is suitable for drinking caffeine, it is recommended to take it in moderation.

Dare not go to the gym by yourself? Shen Huixuan, a female-friendly sports space coach who is light in fitness, suggested that girls who try weight-bearing training for the first time can start with kettle bells because they are prone to high body fat and relatively small muscle strength. Combine kettle bells, slowly increase the weight of muscle training, practice hard lifting and pushing of arm exercises, as well as squats and core muscles.

In addition to weight-bearing training, in order to avoid mental slack caused by constant change, it is suggested to cooperate with many people to carry out aerobic exercise, such as "interactive boxing", which can not only exercise muscles, but also train cardiopulmonary endurance. Some people can also consume a lot of calories quickly and persevere in class.

However, it also suggests how to choose fitness courses. You can consult relevant coaches to avoid sports injuries. In addition to the kettle bell and boxing courses mentioned above, Shen Huixuan also mentioned that advanced courses can also be matched with dumbbells and elastic belt, or with dance music for unarmed training, aerobic training and even TRX suspension training. Please refer to their official website for details.