Of course, as the advertisement says, the effect of losing weight depends on your initial physical condition, your metabolism and whether you really exercise and eat according to the plan. Most people lose 12, 15 or even 17 kg on the premise of maintaining existing muscles or strengthening muscles. It only takes 12 weeks.
What is the secret? It is to know exactly how to balance your food intake, remove excess fat through exercise and show your muscles. This plan does not emphasize high-intensity aerobic exercise and strict control of calorie intake like other methods, but focuses on reducing calorie intake and promoting fat consumption in a small amount, while firmly taking aerobic exercise as the basic exercise mode to keep your fat burning engine running. If you are interested in taking some medicine during this period, please see the introduction at the back. This is a compound medicine of yellow alkali, caffeine and aspirin commonly used to lose weight.
Diet plan for losing weight
The first part of our 12 week weight loss plan is to reduce our total calorie intake. This has been proved to be an effective method to remove excess fat. However, because we are often eager to lose weight, we often reduce our calorie intake too much, which will be counterproductive and eventually make us fat.
Peter, doctor of science, is a famous athlete and nutrition expert in protein. Lemon said: Eating too few calories will not reduce fat and muscle tissue. When your muscles atrophy, the average metabolic rate will drop a lot. Enough to make up for all the losses caused by your lack of food. This is why dieters are often effective at first, and it is difficult to make significant progress after a few weeks. The reason is very simple, excessive reduction of calorie intake, prompting the body to adjust to a balanced state. To make matters worse, Lemmon said, starving to lose weight will greatly reduce the metabolic rate, so it may increase body fat.
Without reducing metabolic rate, the best way to eliminate fat is to reduce calorie intake by a small amount. It is not advisable to reduce 500 calories from food every day. This value should be changed to total calorie intake reduction 15%. This will encourage your body to burn fat as fuel without affecting your muscles. This is an index to measure metabolic rate. Metabolic rate is a technical term used by physiologists to express the state of human energy metabolism system and calculate how many calories are consumed every day. Given the relationship between protein and calories, when your daily calorie intake decreases, your protein intake should increase, Lemmon said. In most cases, if your goal is just to exercise muscles, your protein intake need not be significantly higher than your daily consumption. Lemon pointed out that for most aerobic exercisers who consume enough calories every day, they consume 0 per pound of body weight every day. 67 grams of protein is enough. When reducing calorie intake in order to lose weight, protein's intake should be increased to 0 per pound of body weight per day. Eight grams. Lemon explained: When you start dieting, a part of your protein is consumed as an energy source, and the amount of protein used to strengthen or maintain muscles is reduced.
Bodybuilding champions will consume more protein before the competition, because they find that it can help them maintain muscle strength while dieting. Michael Maitrazzo, a professional athlete of the International Health Federation, said: If I reduce my calorie intake instead of eating a little protein, I will shrink like a weasel. He said that top bodybuilders consume 1 per pound of body weight every day when cutting calories. 5 grams of protein, why do athletes like Mike consume more protein than Dr. Lemon suggested? Mike said: our control over the body shape we want to achieve is very strict, even amazing. As a professional bodybuilder, you can't have a trace of excess fat on your body. So the measures we have taken must be a bit extreme. For example, calorie intake is controlled very low.
He's quite right. The less calories you consume, the greater the possibility that protein in your body will be consumed as an energy substance. So eating more protein can make up for the consumption of protein and some amino acids in the body. Mike went on to say: The more you exercise, the more calories you need, and the more protein you need for muscle growth. If you persist in hard exercise and make up your mind to be slim and strong, you won't be able to consume as much protein every day as before. The protein intake we designed for you in this plan is per pound of body weight per day 1g, which is between the recommended amount of researchers and the intake of professional athletes.
Our body's nutrition mainly comes from three substances: sugar, protein and fat. We already know that we should increase protein's intake while reducing calories, so now we can only reduce the amount of sugar and fat. Because our plan emphasizes muscle exercise, sugar is more important than fat. Sugar is the main energy source for muscle exercise. If the intake of sugar is reduced more than the intake of fat, it will affect your exercise effect, because muscles are easily tired and difficult to recover. Another point, unlike fat, sugar can promote the release of insulin in the body. Insulin can prevent the degradation of protein in muscle tissue with low calorie intake. When you are on a diet, sugar plays a more important role than fat in maintaining nitrogen balance (the level of protein in the body).
A low-energy diet with more protein and sugar is good for muscles. It can not only protect your muscles, but also keep your metabolic rate high. The plan is to reduce your daily total calorie intake by 15% by reducing your fat intake.
Weight loss exercise plan
Exercise is essential for any successful way to lose weight. You may think that you have done a good job in this field, because you may have started exercising a long time ago. Even so, you should consider making some adjustments to your exercise plan.
When choosing the method of shaping slim figure, the general view tends to prefer aerobic exercise plus some weight lifting exercise to exercise the muscles hidden under excess fat. But Dr. Lemmon questioned this view. He said: Weightlifting exercise does consume less calories than high-density aerobic exercise, but it is much better than aerobic exercise in maintaining muscle level and maintaining a high metabolic rate when dieting. This means that the total calories consumed in a day are more than those consumed by aerobic exercise.
Weightlifting exercises can effectively prevent muscle atrophy. Even if the calorie intake is reduced, aerobic exercise has little effect on maintaining muscle level. Frequent starvation and long-term lack of exercise will lead to a decline in metabolic level. This makes it difficult to gain excess fat.
So the question now is: Is there any way to lose weight by increasing the metabolic rate, which can not only remove fat, but also strengthen muscles? Yes! Dr. Lemmon replied, as long as you do it in the right way.
The weight lifting method used to maintain muscles should be similar to the method you use when practicing bodybuilding. In other words, under the premise of maintaining the correct posture, high-load exercise should be adopted, that is, every part of the body should carry out 4- 12 groups of exercise, and each group should repeat 6- 12 times. The specific value depends on the size of the muscle group. If you are doing this, that's good, please stick to it. If you only practice occasionally, or are completely new to fitness, you may wish to refer to the exercise plan designed for beginners in the weight loss exercise section.
If you want to reduce body fat, don't mistakenly increase the number of repetitions by reducing the load. Repeated low-load exercise can not only stimulate muscle growth, but also lead to a decline in metabolic rate.
Aerobic exercise is a good way, it can help you to adjust energy balance and burn fat, but how much aerobic exercise is appropriate? You might as well try this principle: do 30-minute aerobic exercise 3-5 times a week, and control your heart rate within the target heart rate each time, so that you can consume 900- 1500 calories per week (depending on your weight and actual exercise intensity). The upper limit of the target heart rate range consumes much more calories than the lower limit.
What should I do if I am tired of running stairs by bike, or if my leg muscles are tired before my heart rate reaches the upper limit of the target heart rate interval? You might as well try interval exercise. Exercise as vigorously as possible for 2-3 minutes, then give yourself a recovery time of 1-2 minutes, and then exercise. Repeat this action for 30 minutes. Strenuous exercise can raise your heart rate and keep it at a high level, even during recovery time.
If you find that the weight you can lift has dropped, it may be that you have done too much aerobic exercise. Aerobic exercise must not hinder the quality of weightlifting. Always remember that muscle maintenance depends on protein's adequate intake, the persistence of high-load exercise and the regulation of a small amount of aerobic exercise.
Weightlifting is an indispensable part of 12 week weight loss plan. This exercise plan, together with the later nutrition plan, is designed for beginners and is very effective. If you have a certain foundation, you can use this plan to replace your current exercise plan, or you can choose some from this plan to supplement your exercise plan. But you should always remember that nothing good can be easily obtained. You must practice on the ground to taste the fruits of victory.
Exercise program
Balance and coordination are the keys to the success of an exercise plan, which includes all the parts you want to exercise. The first group can choose 50%-60% of the maximum weight it can lift, the second group can increase the weight by 10%, and the third group can increase it by 5%. When doing each group, the number of repetitions should be reduced, and when doing the last group, you can do it until you can't move. Rest between groups 1-3 minutes.
The number of repetitions of the exercise name group in the exercise section.
Chest muscle supine press 38- 12
Barbell push up 3 8- 12
Deltoid shoulder press 38- 12
Side lift 3 8- 12
Pull down the back and chest 3 10- 15
One-handed dumbbell rowing 3 8- 12
Bending tendon of biceps brachii 3 8- 12
The standing stretcher bends 3 8- 12.
Zhang Liqi of triceps brachii is 38- 12.
The stool bends and stretches backward 3 8- 12.
Leg lifting with quadriceps femoris 38- 12
Leg flexion and extension 3 10- 15
Gastrocnemius standing heel elevator 3 15-20
Sitting posture and heel lifting 3 15-20
Abdominal muscle sit-ups 3 25-30
Lie on your back, bend your knees and abdomen 3 12- 15
Cross sit-ups 3 25-30
aerobic exercise
If you don't do any aerobic exercise now, you can start from 20 minutes per unit and gradually increase it to 30-40 minutes. If aerobic exercise is already part of your exercise plan, go ahead. Remember to raise your heart rate to 75-85% of your maximum heart rate every time you exercise. Constantly change your exercise style, such as cycling, jogging, brisk walking, aerobic exercise or skiing. In short, every time you do aerobic exercise, you'd better try some new exercises.
Exercise schedule for novices
Day 1: pectoralis, deltoid, triceps, gastrocnemius, aerobic exercise.
Day 2: Back, biceps, quadriceps, gluteus maximus, abdominal muscles.
Day 3: Rest
Day 4: Aerobic exercise of pectoral muscle, deltoid muscle, triceps muscle and gastrocnemius muscle.
Day 5: quadriceps femoris and gluteus maximus
Day 6: Back, biceps, gastrocnemius, abdominal muscles, aerobic exercise.
Day 7: Rest