Do you know the difference between losing fat and losing weight?
1, you must distinguish between fat loss and weight loss;
I read an article the day before yesterday that a real estate tycoon had run a weight-loss training camp. After the author went, he lost 5 kilograms in four days, and then the content was all bragging.
I want to tell you here that most people (except those with exaggerated weight) can only lose 4KG of pure fat a month.
This is not what I said, this is the conclusion of the study.
Losing weight is not equal to losing fat. Losing weight means losing weight. Losing weight includes fat, water and muscle.
I lost a lot of weight in a short time. What you lose is mainly water and muscle, and fat is only a small part. The water you lost will actually recover quickly in the next few days, and then your weight will rebound.
In addition, losing weight too fast in a short time is not worth boasting, because it is meaningless at the expense of your decreased immunity.
Why is it meaningless? It says that if you drink more water in the next few days, this weight will come back.
The water content in adult human body accounts for about 65% of human body weight. Water is the source of life. You're crazy to dehydrate yourself. Do you have a grudge against yourself?
Under normal circumstances, it is more appropriate to lose about 4KG a month. Too much more than this will affect your immunity.
Bodybuilders dehydrate by various means before the competition, which is for competition and honor. It is not worth recommending to ordinary fitness enthusiasts, and you will find that they are easy to catch a cold and have a fever during that time.
Finally, there is another advantage of distinguishing between reducing fat and losing weight, that is, when you find that today is heavier than yesterday 1KG, you don't need to be depressed or worried, which is actually an increase in water.
2, the principle of fat loss, you must understand;
When we travel, we drive or fly, but we don't need to know the structure and various principles of cars and planes.
But if you want to lose fat smoothly, you must understand the principle of fat reduction.
Knowing the principle of fat reduction, we can find the right direction and avoid the misunderstanding of fat reduction.
The principle of reducing fat is simple: saving energy. To lose fat, you must let yourself consume less energy than you consume every day.
In other words, your various sports consume more energy than what you eat.
At this time, you will be very hungry, feel very weak, and your body fat will continue to decompose for energy, and then start to lose weight slowly.
Many people, after long-term exercise, find that no matter how hard they work, even if they go to the gym every day and sweat profusely, they still have the same figure and can't lose weight.
Why? Because they didn't reach the "fat reduction principle" mentioned above. Although they exercise hard, they eat too much! They consume more calories every day than they consume during exercise!
So everyone said, "shut up and spread your legs."
In short, control your diet, eat less, and then exercise more!
3. On the Internet, you will often see some videos to teach you to do flat support and roll your belly. The topic will generally say something like "lose a big belly in this way in a week";
This kind of thing is the lies and irresponsible remarks I said earlier.
First of all, let's look back at the second item above, the principle of fat loss, and then you will find that the action of flat support has its advantages, but it can't help you lose fat!
To lose weight, you have to exercise, you have to move! You must burn calories!
You worked there as a flatbed for an hour. How many calories did you consume?
Let's talk about belly rolling first. It is facing the abdominal muscles, and it is also a very good action to exercise the abdominal muscles.
But why can't belly rolling help you lose fat successfully?
There is a simple reason. Abdominal muscles are very small. If you exercise your abdominal muscles, you won't consume much calories even if you sweat for hundreds.
To burn as many calories as possible, it is necessary to toss large muscle groups, such as practicing squats.
Desperately tossing small muscle groups like abdominal muscles or biceps brachii consumes relatively few calories.
In short, if you want to burn as much heat as possible, you should do more compound actions.
What is a compound action? What action is a compound action?
Compound action refers to "multi-joint action", that is, in the process of action, at least two or more joints move at the same time, and multiple muscle groups participate at the same time.
Squat, hard pull, bench press, pull-ups, barbell or dumbbell push and dumbbell barbell rowing are all compound movements.
4. Stretching after exercise can make you thinner?
Stretching the calf can make the calf thinner? This is also one of the big lies of fitness.
The origin of this lie can't be traced back, but it deceived many people, and many people still believe it until now.
But in fact, I will stretch the corresponding muscle groups after exercise.
I want to gain muscle, I want to be stronger, so I must stretch after training. Look, is this just the opposite of what I said above?
Stretching helps to build muscles, and it can also relax our muscles and enhance their flexibility.
You can continue to stretch, stretching is worth advocating and popularizing, and I strongly recommend that you stretch the corresponding muscle groups after exercise, but you must understand that stretching will not make your corresponding parts thinner.
Don't try to do anaerobic exercise or running, stretch when you get up, stretch for 30 or 40 minutes, and you will lose weight if you expect to pull. This is daydreaming.
5. Is it difficult to lose fat?
Many people will find it difficult, because they have failed many times and finally gave up completely.
But in fact, knowing the principle of fat reduction, knowing how to exercise, and knowing how to control diet, it is actually very easy to lose fat after sticking to it.
How simple is it?
As long as your method is correct, as long as you work hard, as long as you persist, you can lose about 5KG a month, and if you persist for 4 months, you can lose 15-20KG.
No matter how much you weigh now, your body shape will change greatly after you lose 15-20KG!
For the vast majority of people, if you stick to it for three months and lose 10- 15KG, the whole person will become very refreshing and in good shape.
You can't last three months? Three months, not three years and five years!
Think about those who have been exercising for more than ten or eight years, and think about those parents who have been facing the loess for a long time. What is three months?
Three months is not enough, but four months will do.
Most people want to gain muscle, and it takes a year to get started. It takes three years to build good muscles. But most people want to lose weight, and 3-4 months is enough.
But after three or four months of hard work, what should I do after the reduction? Can you eat and drink, and then stop exercising?
Of course not.
In fact, after three or four months of hard work, fitness has probably become your habit. If you continue to exercise, you can keep in good shape for a long time.
6. I'm not fat, but I have a beer belly, so I just need to roll it up, right?
Of course not.
First of all, it is difficult to reduce fat locally. It doesn't mean that you can lose abdominal fat by practicing abdominal muscles.
Fat is systemic. Simply put, you have a beer belly, and then you stand and shake your arms today, but your abdomen doesn't move. As long as your calories are well controlled, your beer belly will also decrease.
Secondly, as I said above, if you want to lose weight, you must do compound exercise, because compound exercise consumes a lot of calories, while belly rolling consumes relatively little.
7. During the fat reduction period, don't drink any more drinks and drink plenty of water;
Most drinks are high in sugar. Many times, the calories consumed by your hard exercise for an hour are not as good as the calories of your bottle of drinks!
Change the drink to water. Drink plenty of water during fat reduction. Drinking plenty of water can improve the metabolic rate of the human body, effectively replenish the lack of water during exercise, and help your body to better carry out cell metabolism and burn fat.
And drinking water is also very helpful to your digestive system.
Finally, drinking more water before eating can help you eat less.