Summer has arrived, how to achieve the goal of reducing body fat rate and making muscle lines perfectly displayed?
To control and reduce the body fat rate, we need to pay attention to two key factors:
Factor 1: Shut your mouth.
Keeping your mouth shut means that you need to make a reasonable diet plan.
But that doesn't mean we don't eat or eat less. On the contrary, we need to eat more and practice more.
Breakfast:
Breakfast must be guaranteed, and don't give up this crucial meal. There should be enough carbohydrates and protein for breakfast, and the diet can be varied. Milk, oatmeal, egg white, etc. Delicious and nutritious, they are all very good choices.
Lunch:
For the bodybuilders who control the body fat rate, they should pay attention to ingesting as many basic carbohydrates, protein and sufficient plant fiber as possible during lunch.
Dinner:
Many office workers or students go to the gym after work or after school. Before exercise, they eat 1-2 bananas to ensure the body's energy supply, and supplement protein powder in time half an hour after exercise.
Extra meal:
The food can't be ignored. A dinner can be arranged at 10:30 in the morning and around 16:00 in the afternoon, and foods with low fat, high protein and high carbon water can be arranged.
Factor 2: Spread your legs.
Holding your legs means taking part in more fitness exercises.
During the period of controlling body fat rate, it is very important to combine strength training with aerobic exercise reasonably. It is suggested that aerobic exercise accounts for about 30% of the time and strength training accounts for about 70% of the time.
On the strength training arrangement, arrange a cycle every week to exercise all major muscle groups and major minor muscle groups.
At the same time, lower limb strength training is essential, such as hard pull, squat and other ace compound training movements, which can not only exercise muscles, but also effectively promote body fat loss.
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