Recently, singer Li Jian once again boarded the hot search, and this time, it was not because of singing, nor because of his "Duan Zishou" status, but because of fitness!

Change the image of a gentle and bookish singer;

A muscular man full of fashion and emitting male hormones!

Look at it! Is this still the teacher Li Jian who is as quiet as a virgin in our memory? Is subversive!

Netizens also lamented:

After watching his training videos, you will find that Li Jian is not a "photographer" but a real "trainer".

Instrument pull-down: strengthen the endurance of back muscles and forearms.

Smith Squat: Focus on stimulating the front thigh muscles and strengthening your core.

Variant push-ups: Exercise pectoralis major to improve body stability and balance.

Li Jian once said:

However, in real life, many young people begin to sigh when they are less than 30 years old: when they are old, they are not as fat as when they were young, and their muscles begin to turn into fat quietly. "Middle-aged greasy" has begun to appear gradually. ...

Indeed, theoretically speaking, it is difficult for people to keep fit after the age of 25, because with the increase of age, the basal metabolic rate will gradually decrease, the muscles will gradually decrease and the fat will increase. Eating the same food will be consumed by the human body at the age of high basal metabolic rate, and it will easily become fat accumulation at the age of low basal metabolic rate.

But let's not "give up treatment" because of this. Isn't Li Jian a living example? There are also many middle-aged people like Mr. Li Jian. Recently, Wen Jing and Zhao, who just gave birth to a baby, are living examples. In addition to getting better, their skin and mental outlook are shining with the naked eye!

Therefore, maintaining a young and healthy posture and improving the basal metabolic rate are the most effective methods!

From the two dimensions of diet and exercise, remember the following points:

1. Reduce refined foods and increase high-fiber carbohydrates.

During the processing of refined foods such as sugar and starch, vitamins, minerals, enzymes and other nutrients are lost. The metabolic disorder caused by the lack of these nutrients will stimulate the secretion of insulin in large quantities, convert sugar into fat and store it.

Therefore, while reducing refined staple foods, increasing high-fiber carbohydrates such as whole wheat and brown rice can make blood sugar more stable, and it takes longer for the body to digest and absorb, and hunger will come more slowly.

2. Ensure that 10%~35% of daily energy demand comes from protein.

Such as fish, chicken, low-fat cheese, beans and so on. Compared with fats and carbohydrates, amino acids, the main components of protein, are more difficult to digest and decompose, and need to consume more energy to absorb. Therefore, you must eat protein to lose weight, and enough protein can "consume calories", which is beneficial to lose weight.

3. Eat less and eat more.

Dieting will reduce the basal metabolic rate of human body by 20%~30%, but eating more meals is actually beneficial to improve basal metabolism.

Step 4 sleep

When people sleep, the basal metabolic rate will drop 10%~ 15%, and people who stay in bed often tend to get fat. Similarly, too little sleep time also affects metabolism. Only by ensuring adequate sleep can organs have better metabolic ability.

5. High intensity intermittent exercise mode

If you want to speed up metabolism, you'd better use cross-exercise.

For example, insert a 30-second sprint in every 5 minutes of jogging, or add 1 minute diagonal walk in monotonous walking practice, and so on. All these methods can be tried.

Note that people who are used to maintaining a movement pattern for a long time, such as long-distance running and climbing stairs for a long time, can easily cause patella injury if they don't pay attention to maintenance, commonly known as running knees.

Therefore, in general, cross-sports is a more effective and healthy way of exercise.

6. Strength training

Strength training helps to increase the size and strength of muscles, increase the number of mitochondria in the body and accelerate the metabolic rate.

Fitness can not only make you healthy, but also keep you frozen. You can definitely take this step as long as you want to get enough benefits from fitness.

The most basic strength training is: squat, belly roll, push-ups.

In fact, whether you eat or exercise, you need to rely on your strong willpower. At this time, we will be consistent with Li Jian!

Finally, I quote Haruki Murakami:

I hope that no matter what age you are, you have the courage and enthusiasm to pursue youth and put it into action!