Many people have a high body mass index and are very obese. This kind of people have a high body fat rate and are not suitable for physical exercise immediately. If the body fat rate is not low enough, rashly participating in fitness exercise will easily lead to physical problems. If you are overweight, participating in high-intensity anaerobic exercise will easily lead to an increase in injury rate, high fat base and difficulty in muscle movement. Therefore, the first thing a bodybuilder should do is to reduce body fat.
It is very important to reduce the body fat content, so we need to pay attention to this. Here I recommend two ways to reduce body fat rate, one is by exercise, the other is by diet.
The first method: exercise
If you want to reduce the body fat rate, you must remember one thing, that is, do a lot of exercise. Only exercise can help our body break down fat, reduce body weight and eliminate body fat rate. Here I recommend three aerobic exercises to you to ensure that you can break down fat quickly and reduce the body fat rate.
① Yoga.
Yoga originated in ancient India, and now it has become one of the popular sports in the world, especially loved by women. Extreme stretching aerobic exercise can not only calm the body and mind, but also cultivate body lines and reduce the body fat rate of the whole person. When we do yoga, we need to pay attention to: every movement is stretched in place; Pay attention to gradual exercise to avoid overexertion and strain yourself; Keep warm after exercise. Doing yoga regularly will reduce our body fat rate.
2 running.
Running is a classic golden sport, also known as the king of sports. Running more will definitely help you lose weight. When we are running, we need to pay attention to the correct running posture: the head is upright, the back is tight and straight, and the body can lean forward slightly. Our elbows must be clamped, and we must concentrate on running. Pay attention to protect your knees, and you can wear knee pads and wrist guards.
③ Jumping movement
Jumping has a good exercise effect on the whole body. When we jump, we can make our bodies get good exercise by jumping. Jumping exercise can help us reduce body fat rate, burn fat to lose weight and promote bone growth. It is definitely a very good exercise method.
Be sure to warm up and exercise your ankles before jumping. We can choose. Squat jump? 、? Jump in and out? 、? Standing long jump? 、? Skipping rope? Wait, jump.
The second method: dieting
Diet is good for us, because the health of diet directly determines our body fat rate. A healthy diet can help us manage our own fat, while a bad and unhealthy diet can easily lead to obesity. How to eat, this is a problem.
① Balanced nutrition
If you want to have a healthy body fat rate, you must pay attention to ensuring a balanced diet. The human body is like an energy source. Only a steady stream of fuel can provide enough exercise capacity for the body. We need to pay attention to providing our engines with a higher level of nutrition instead of gasoline. Protein, vitamins and various trace elements can help us get an effective energy supply. If the diet is balanced and rich enough, we can have a better state during exercise, which will better help us reduce the body fat rate through exercise.
② Low calorie
In order to reduce the body fat rate, we need to remember to control the dietary calories not to be too high. If the dietary calories are too high, it is easy to cause obesity and increase body fat. If you want to reduce the body fat rate, you can remember these tips: eat more foods rich in dietary fiber to improve satiety; Eating less and eating more can help us control the body fat rate; Drinking water before meals can not only promote digestion, but also help us control our food intake. All these can help us reduce the calories in our diet. If you want to reduce the body fat rate, you must remember to exercise more on the premise of reducing the calories in your diet.
Seeing this, we have a good understanding of reducing body fat, because the body fat rate is very important to us. Friends who want to keep fit, be healthy and exercise should first reduce the body fat rate, take more exercise, pay attention to diet nutrition and control dietary calories, which will help us reduce the body fat rate! This period ends here. See you next time!