Body composition: the measurement and evaluation of body composition can not only be used as an index to evaluate the nutritional status and development level of the body, but also can arrange training reasonably. Infer your body fat percentage according to the following formula:
[b] Body fat %=(4.570/ body density)
You have to ask, how to calculate the bulk density? Don't worry, please see: we use the thickness of skin folds to calculate the density of the body!
The age is between 18-30: d =1.0913-0.055438+06x (male).
D =1.0897-0.00133x (female)
Where D= body density X= skinfold thickness of the lower edge of the scapula at an angle of 45 degrees with the spine+skinfold thickness of the upper arm.
If you want to measure the thickness of pleats, you need pleat pliers! When measuring, hold the pliers with your right hand, and hold it under the skin 1- 1.5cm with your left hand, then pick up the skin with the pliers and release the reading with your left hand. Just measure the data and put it in the formula above! Here is a reference value for everyone:
Male is about 20-30 years old, and the percentage of normal body fat should be: 14%- 16%.
Women are about 20-30 years old, and the percentage of normal body fat should be: 23%-27%.
The standard of body mass index to measure the relationship between height and weight is as follows: the square of height (in meters) multiplied by 22 equals the standard weight, plus or minus 10%.
In other words, taking a female with a height of 1.66 as an example, the square of 1.66 is 2.7556, and multiplying by 22 equals 6 1 kg. Therefore, if her weight is between 55 and 67 kilograms, it is generally up to standard. /kloc-more than 0/0% is overweight, and more than 20% is overweight.
Similarly, taking a boy whose height is1.78m as an example, the standard weight is 70kg through conversion. Over 77 kg (+ 10%) is overweight, and over 84 kg (+20%) is overweight.
Generally speaking, overweight is 10%-30%, and the fat reduction method we introduced can reduce about 5% in the first two weeks. In other words, a woman weighing 60 kilograms is expected to lose 3 kilograms, and a man weighing 70 kilograms is expected to lose 3.5 kilograms.
As for girls who are particularly keen on slim figure, 18 can be used instead of 22 as a coefficient. However, being too thin is not good-looking or healthy.
Attach a weight loss plan:
The following is a fat reduction plan, which is divided into three stages, and each stage is practiced for two weeks. By referring to the exercises in each stage and constantly challenging yourself, you will more easily achieve the goal of reducing fat.
The first stage (1-2 weeks): lay the foundation.
Aerobic cardiopulmonary exercise and resistance exercise, four days a week. 3 groups of exercises for each movement, each group 15-20 times.
The first day of exercise: 20 minutes of aerobic exercise and 30 minutes of strength exercise-legs and shoulders.
The second day of exercise: aerobic exercise for 20 minutes, strength exercise for 30 minutes-abdomen and core parts.
The third day of practice: 20 minutes of aerobic exercise and 30 minutes of strength exercise-back and biceps brachii.
Day 4: 20 minutes of aerobic exercise and 30 minutes of strength exercise-chest and triceps brachii.
The second stage (3-4 weeks): increase strength.
Exercise 5 days a week, aerobic exercise 3 days, HIIT (high intensity interval training) 2 days. Exercise resistance for 5 days. Each movement has 4-5 groups, each group 15-20 times.
The first day of practice: 20 minutes of aerobic exercise and 40 minutes of strength exercise-shoulders.
The second day of exercise: 20 minutes of HIIT exercises and 45 minutes of strength exercises-abdomen and core parts.
The third day of practice: 20 minutes of aerobic exercise and 40 minutes of strength exercise-chest and back.
Exercise Day 4: 20 minutes of HIIT exercise and 45 minutes of strength exercise-legs.
The fifth day of practice: 20 minutes of aerobic exercise and 40 minutes of strength exercise-arm.
The third stage (5-6 weeks): increase strength.
Exercise 5 days a week, aerobic exercise 3 days, HIIT (high intensity interval training) 2 days. Exercise resistance for 5 days. Each movement has 3-4 groups, and each group has 15-20 times.
The first day of exercise: 20 minutes of HIIT exercises and 40 minutes of strength exercises-chest and biceps brachii.
The second day of exercise: aerobic exercise for 20 minutes, strength exercise for 30 minutes-abdomen and core parts.
The third day of exercise: 20 minutes of HIIT exercise and 40 minutes of strength exercise-back and triceps brachii.
The fourth day of practice: 20 minutes of aerobic exercise, 30 minutes of strength exercise-shoulder.
Exercise Day 5: 20 minutes of HIIT exercise and 40 minutes of strength exercise-legs.
How to carry out high intensity interval training (HIIT)?
Example: Total time =20 minutes
1 8 minute treadmill jogging (9 km/h)
In two A 30 seconds, you can run at the fastest speed on the treadmill (1 1- 14km/h).
3 B 30 seconds fast-paced jogging (9- 10 km/h)
4 Cycle exercises A and B until 15- 16 minutes.
Jog slowly for 4-5 minutes (8 km/h)
Time ***20 minutes
Although this 20-minute exercise seems to be a short time, it will exercise your physical fitness very much and consume more calories at the same time. When practicing for the first time, the speed of the treadmill can be appropriately reduced to adapt to the physical condition, and the exercise center rate is controlled at about 80% of the maximum heart rate (maximum heart rate =220- age).
Diet:
Let's talk about diet first. Now there are many ways to lose weight online, all about diet. Those methods of losing weight in a few days are not reliable. Losing weight is a long and arduous task, don't think about it in one step!
1. Eat every meal! If you lose weight by skipping meals, you will find that you have been obsessed with gaining weight. During my weight loss, I eat every meal on time, try to have breakfast for dinner, and basically solve it before six o'clock. Dinner will avoid carbohydrate intake, mainly high-fiber vegetables and fruits.
2. Breakfast is very important! Many people who lose weight value dinner but ignore breakfast. When you wake up, your body has not eaten for the longest time in a day, and your glycogen is the lowest. This is a good time to decompose fat! But if you don't eat breakfast, it will affect your body's metabolic rate in a day (about 70% of the energy consumed by your body depends on basic metabolism). If your metabolism is low, you will not consume much energy, and the excess energy will be converted into fat and stored, and the consequences will be very serious. So I must eat breakfast, but I must eat it selectively. Eggs, oatmeal and fruit are my first choice for breakfast. Eggs have the most comprehensive nutrition, and oatmeal is high in fiber and low in fat, which will give people a strong sense of fullness. If you feel hungry before lunch, you can eat some fruit.
3. Avoid junk food! Keep your mouth shut, it needs your perseverance, and people without perseverance will not lose weight successfully. During my weight loss, I don't touch all sweet things, including fruit juice, not to mention carbonated drinks, fried things, fat meat, and some high-calorie things, such as peanuts. Before eating anything, I will look at his calories.
Exercise:
If you want to lose weight by sitting still, you can give up the idea of losing weight and live your own life smartly. Being fat is also an attitude towards life, so don't bother yourself!
If I want to lose weight, I must do aerobic exercise. During the eight months of losing weight, I swam 1000 meters or jogged for half an hour (about 5 kilometers) every day. Some people may see this and say, I can't swim that far, I can't run that far! All exercises are step by step. When I first started swimming, I couldn't swim from one end of the swimming pool to the other. When I was in college, my physical fitness reached 1, 500m, 0 point. After running, I threw up!
Aerobic exercise must last for more than half an hour, not too fast. The speed of jogging is probably that you can chat with people around you while running, but you can't tell clearly. Scientists say this is the best speed for jogging.
Exercise must be persisted. After a period of time, it will become your habit. If you don't sweat every day, you will feel uncomfortable. Don't say I don't have time or am busy. At the busiest time, even if 12 goes home, I will go downstairs and run for 20 minutes. In fact, I only need to spare half an hour to run every day. I can't believe you can't spare half an hour. Of course, running at night is not recommended, especially for people with poor sleep.
The advantage of exercise is not how much energy it consumes, but that four or five hours after exercise will increase your body's metabolic rate. As mentioned earlier, body metabolism is the main driving force of energy consumption! Life is related to exercise. Keep exercising and you will find that your cold and fever have nothing to do with you!
Water:
Replenishing water is very important! At first, I never lost weight. Later, I found out that it was because I didn't like drinking water. Without water, my metabolic rate will drop, especially after exercise, so it is very important to replenish water.
Muscles:
Stick to exercise and control your diet, and you will definitely lose weight. Make a plan for yourself. Even if it takes you a year to lose weight, it will take you a year. Hang in there, and you win! When you lose weight, you can relax your diet and exercise moderately, so you won't get fat again. Of course, if you want to eat fried chicken every day, I have no choice.
In fact, there is no secret to losing weight, just a kind of persistence!