Another China actor, Du Jiang, once showed a physical examination report that the body fat rate dropped to 6.2% before filming Operation Red Sea, which is probably as follows:
The physical examination report of soccer player Cristiano Ronaldo before leaving Real Madrid to join Juventus shows that his body fat rate is only 7%, and his body muscle content reaches 50%, which is also very handsome.
If actors and athletes need to pursue the ultimate, then as ordinary people, it is indeed a reasonable and worthwhile goal to reduce the body fat rate to 10%. A foreign guy did this, reducing his body fat rate from 30% to 10%, and recorded his transformation with photos. Let's feel it together ~
The comparison chart of body fat rate 30% VS body fat rate 10% is more inspirational!
Well, the inspiration is over, and now it is dry goods. We know that every man has the ability to reduce his body fat rate to below 10%, or even 10%, so what should be done specifically?
First of all, when it comes to reducing fat, everyone knows to do aerobic exercise. Running is probably the most common and popular aerobic exercise.
Generally speaking, as an aerobic exercise, we should keep running at a medium and low speed, fully absorb oxygen and keep running for more than 30 minutes. This is because when you continue aerobic exercise for more than 30 minutes, your body will burn a larger proportion of fat to supply energy. In other words, although your body is burning fat from the first minute of running, the proportion of fat burning function will be greatly improved after running for half an hour, reaching 50% to 60%.
However, aerobic exercise with uniform jogging is not the most efficient exercise to reduce fat. Unless you have enough time to enjoy running, it is time-consuming and hard for ordinary people to keep running for 40 to 60 minutes at a time.
There is a more efficient way called interval running. Intermittent running is a kind of HIIT exercise, which usually means sprinting 1 minute or 40 seconds, walking slowly for 20 to 30 seconds to catch my breath, then sprinting 1 minute or 40 seconds, walking slowly for 20 to 30 seconds, and so on. The total exercise time is controlled at 20 minutes to 30 minutes according to personal ability.
Intermittent running is more efficient because its EPOC (excessive oxygen consumption after exercise) effect is very good. Fat will continue to burn for 48 hours or even 72 hours after exercise. Intermittent running, as a kind of HIIT exercise, can improve the oxidation rate of fat and the overall metabolic rate at rest. So interval running can make you burn more fat with less exercise time.
In addition to aerobic exercise, anaerobic exercise is also needed. Before aerobic exercise, anaerobic exercise can consume most of glycogen, so that the body can mobilize more fat to burn energy during aerobic exercise. And the higher the muscle content, the higher the basal metabolic rate, and the less likely it is to gain weight.
The diet principle during fat reduction is more protein, less carbohydrate, low oil and low salt. Of course, you can't live without carbohydrates and oil, otherwise it will affect your normal body function. Supplementing protein is to repair and grow muscles after anaerobic exercise. If you don't do anaerobic exercise, then protein can eat less. You can't eat less vegetables and fruits during fat reduction. After all, vitamins, minerals and dietary fiber are all essential nutrients for the human body, and health cannot be damaged by reducing fat.
Stick to a reasonable diet, run at least five days a week, and do anaerobic exercise for three days, and the body fat rate will go down.