1, burning fat does not mean that you can definitely lose fat! Because we burn fat 24 hours a day! Almost every day, 7% or 80% of activities are provided by fat. The rest is provided by glucose. But these daily activities do not need to burn a lot of fat. You must be below 120 per minute to burn 87 calories. If the heartbeat reaches more than 180 per minute, you can burn 18 calories! For example, you exercise 1 hour every day, but if the number of weight training groups and stimulation intensity are not enough, and the time and intensity of aerobic exercise to strengthen the heart arteries and vessels are not enough, then it is even more impossible to burn many calories in other 23 hours of low stimulation intensity daily activities! So, although you burn fat all day, you burn all or even part of the calories you consume every day. The fat and fat accumulated in your body have not moved at all, and even continue to accumulate! This is why burning fat does not mean that you can definitely reduce fat!
2. How many calories do people who want to lose fat consume every day? In fact, the relationship between fat loss and calorie intake is just like your bank passbook. If you save 3000 yuan every day, but you only lose 2000 yuan, of course you can't lose weight! For every pound of muscle, you need to burn 50 calories a day to maintain it. The calorie intake we need every day is calculated as follows: those who gain muscle or have a faster metabolism: each pound of body weight multiplied by 18-20. For example, a person weighing 70 kilograms needs about 3000 calories a day to gain muscle and weight. Maintain the current weight: multiply the weight per pound by 15. For example, a person weighing 70 kilograms needs about 2200 calories a day. Lose fat or slow metabolism: per pound of body weight multiplied by 10- 12, if a person of 70kg needs about 1500 calories a day.
3. What is the food content of people who plan to lose weight through bodybuilding every day? Protein's daily intake is about1-1.5g per kg of body weight, not 2g. The daily intake of tan hydrate is about 3.5 grams per kilogram of body weight, and that 70 kilograms of body weight needs about 240 grams, and carbohydrates need to be digested slowly; Such as brown rice, whole wheat and apples. These foods can slow down the secretion of islets, thus inhibiting the increase of fat. In addition, it should be noted that if the carbohydrate intake is insufficient, it will not help to lose weight; This will also cause dangerous rickets! One gram of protein or carbohydrate has about 4 calories, and one gram of fat has about 9 calories. The optimal proportion of daily calories for human body comes from food: 30-35% comes from protein, 50-60% comes from tan hydrate, and 10- 15% comes from fat.
4. Everyone has different innate physique and body shape, and the speed of fat loss is also different. I have introduced three different body types, and the metabolic rate in the body is also very different. Some people really lose fat quite slowly. However, Ping An Insurance's speed of reducing fat and losing weight is about 1% in less than a week! If you weigh 100 kg, you can only lose about 1 kg a week. Isn't it a bit hasty? You must keep the spirit of 3D threesome I said to practice! Obesity was not built in a day; it takes time to lose weight.
Please note: what you want is to maintain a certain degree of muscle tightness every day throughout the year, and you can't learn how to reduce fat and shrink lines before the game! Many people blindly adopt the method of shrinking the line before the game in an attempt to reach the same level in a short time. In fact, most people have never practiced muscles in their lives. Even if it is reduced to you, the weak parts of the whole body are still loose! If you try your best to lose weight in a short time, just like those contestants, wait until the game is over; It will soon be back to its original state!
6. Attention should be paid to aerobic training and retraining. Aerobic training and retraining are not in conflict. If simple aerobic training can also reduce fat and lose weight, it will also lose muscle and the reduced figure will not look good. So be sure to do retraining at the same time. And I have said many times that the more muscles, the greater the help to reduce fat, so muscle gain and fat loss can go hand in hand. As for which to do first, aerobic training or retraining, it depends on personal habits and needs. If you want to lose fat and gain muscle at the same time, then aerobic should be put after retraining, or on the day when you haven't practiced retraining. Many people emphasize that it is better to do aerobic exercise first in the morning or in the morning. Personally, I think it is better to look at personal habits and effects. It is difficult to lose fat by retraining with a short time and low stimulation intensity, but it is possible to lose fat by retraining over 1 hour. Moreover, muscle can continue to maintain the function of accelerating metabolism for 2-3 days after high stimulation intensity. Fat reduction is to reduce the whole body fat, and it is impossible to reduce only individual parts. Fat is distributed in all parts of the body, although some parts will be more serious. However, when you want to lose weight, you should practice all over your body, especially the big muscles; Especially the legs. If you only practice the abdomen, don't practice other parts; If you don't do enough aerobic exercise, you will definitely not be able to practice your abdominal muscles. Many friends who want to lose weight often only practice some small muscle parts when doing large amount of exercise training. Give up big muscles. Small muscle parts like arms, even if strengthened for you, will not change your overall appearance. Therefore, if you want to lose weight, you still need to practice big muscle parts, and you should mainly use freestyle equipment, because when using freestyle equipment, your body participates in more muscles than mechanical equipment, which can consume more calories and achieve the effect of losing weight.