When you are not exposed to health at first, don't start thinking about the effect of reducing fat and increasing muscle, first improve your physical fitness, otherwise the general strength will be unbearable and the action norms will be affected. The first month won't have any impact, mainly to adapt the body to the habit of training. You can do some unarmed training or moderate jogging.
Then, pay attention to diet control and aerobic exercise to reduce fat. Too much fat, the muscle gain effect is not good. Just breathe oxygen in moderation, and the intensity of about 60 minutes (including warm-up and stretching) is just right. Don't let your knees bear or exceed strong pressure and strength.
If the body fat goes down, it is necessary to add retraining, large muscle groups and compound movements. This time is mainly for consumption. Plus retraining can also shape the general muscle contour and increase consumption.
Then according to the changes of the body and the proportion of oxygen, the time can be gradually reduced. 20 minutes three times a week.
In the whole process, one is to change the exercise plan at any time according to one's physical condition; The second is diet, which can't be ignored or settled. Reduce carbohydrates when reducing fat, and moderately increase when gaining muscle. Protein's intake needs to be gradually increased according to your intensity.
I'm glad to answer your question.
Your height and weight are similar to those before I lost weight. I 174, weighing 88kg.
Because I have been exercising, I usually go out to ride a bike when I have nothing to do, so I have some sports foundation, so I am more harsh on myself.
At your speed, I suggest you lose fat first, because the process of gaining muscle requires a combination of high calorie intake and high-intensity strength training. If you gain muscle directly, your weight will continue to increase, so even if the muscle content is higher, you will look obese, because the fat between skin and muscle will not be converted into muscle, because these are two substances, just like chopsticks will not become plates, so you need to lose excess fat, weighing about 7. At 0 kg, continue to gain muscle for a while, and then lose fat. When the circulation reaches a certain level, you don't need to lose fat deliberately, because your muscle content is high, and your basal metabolism will naturally improve.
The most effective way to lose fat is aerobic exercise. The so-called aerobic exercise is to maintain the continuity of low-intensity exercise. More technically, it is the control of heart rate. Maybe your fat burning heart rate algorithm is 220- age times 60% to 70%.
The heart rate interval calculated in this way is your fat-reducing heart rate interval. Although there will be a fat-reducing effect below this interval, it will not be so obvious. Above this interval, it will become anaerobic endurance training, which is not so obvious. First of all, you need to have a heart rate table.
Aerobic exercise includes: running, swimming, cycling and skipping rope. These are all aerobic exercises that we often use. Another aerobic exercise that challenges oneself is high-intensity interval aerobic training (HIIT). This kind of training must be based on a certain amount of exercise before it can be tried, otherwise, the body will be unbearable and dizzy.
Aerobic exercise is the first killer of fat, but its disadvantage is that boredom tests your patience, it will consume your most precious muscles, but it is inevitable. Don't be afraid.
It's best to control the aerobic exercise time between 30-45 minutes, because it won't consume too much muscle. Make sure you have 4-5 days of training a week or one or two days of rest after six days. One is to prevent you from losing information about sports. The other is that all parts of your body need time to recover. If you don't have time to recover, your body will not be able to stand it, and maybe you will get injured because of sports, which is unnecessary.
Remember not to concentrate on training all day. This is a gradual process. It doesn't take a day or two to get fat, nor does it take a day or two to lose weight.
Followed by diet, which is also the most difficult to control. It is said that it is not easy to grasp this degree by practicing three points and eating seven points.
This is a recipe. You can try it like this.
Breakfast: oatmeal+two eggs+a bag of milk+a fruit.
Lunch: chicken breast or fish or beef+seasonal vegetables (it doesn't matter if you cook or steam more)+coarse grain staple food.
Dinner: If you are full of boiled vegetables and need to lose weight urgently, you can skip the staple food first.
Then go to bed early. The purpose of doing this is to prevent you from feeling hungry.
Taboo: fried high-fat drinks, wine, snacks and fruits are all good, but they should also be controlled, because eating too much fruit candy is also counterproductive. It is recommended not to eat fruit at night. If you are hungry, you can drink a bag of milk instead.
It's strange that if you eat well and do aerobic exercise, you won't lose weight. You must remember that when you start to lose weight, you should control it and stick to it for three or four days. If there is a party or bar suddenly, you should refuse it properly, because it has already started, and you can't let your efforts be in vain.
Losing weight depends on your self-control. At present, I personally only recommend exercise plus diet to lose weight, and all other weight loss methods are not recommended for health. When you are 70 years old, you can definitely say "I can do it" when you take your little grandson to play.
All investments in daily life are not as good as investments in one's own body. Only your body truly belongs to you
Finally, remember to do it step by step, and remember not to fish for three days and dry the net for two days, which will not only have no effect at all, but also make you exhausted.
hello
He is 1.75 meters tall and weighs 85 men. He is a little fat. Do aerobic exercise first to reduce fat. If you do muscle-building exercises directly, the excess fat in your body will not be converted into muscle, nor will it be reduced, so your weight will increase.
Doing proper aerobic exercise can effectively lose excess fat in the body.
I am 182 cm and once weighed 92 kg. It is through running, skipping and other sports to lose weight.
First, running is the foundation of all sports, which can improve vital capacity and enhance immunity. Run an appropriate distance every day and jog alternately quickly until you sweat and feel dizzy. Be sure to do stretching exercises after running, or do radio gymnastics twice, and try your best to get the movements in place.
Second, skipping rope, the amount of exercise of skipping rope is very large. Jumping a certain amount of skipping rope every day has a good consumption effect on the fat in the waist and abdomen and the fat in the legs.
Third, cycling and swimming are also good aerobic exercises, which also have a good effect on reducing fat and weight.
Fourth, control the diet reasonably and scientifically. Try to eat less food with high fat and sugar content, drink less beer, eat more carrots and Chinese cabbage, supplement vitamins and promote metabolism. Crude fiber foods such as sweet potatoes and cassava can also effectively promote metabolism if eaten more. Eat less fruits with high sugar content. Lean meat can be eaten properly to maintain a balanced nutrition.
After a period of such exercise and a reasonable diet, when the energy consumed by daily exercise is greater than the calories you consume, the weight will begin to slowly drop. Weight reduced to 75 kg, abundant physical fitness is just suitable for muscle training.
Do muscle exercises should also pay attention to:
A proper run every day, we must stick to it. Jumping rope is the best way to ride a bike, and the back is stretched tightly, so you can't fall behind. This can effectively avoid getting fat again.
Second, half an hour before doing muscle building exercise, you may wish to eat a little protein powder to increase satiety, which will reduce the intake of carbohydrates.
Step by step, persevere, and lose weight, you will have strong muscles and flexible steps.
I hope my answer can help you.
In fact, you don't have to worry about losing fat or gaining muscle first. They can be done at the same time. Don't narrowly understand that reducing fat means losing weight, and gaining muscle means gaining weight, which can reduce fat and gain muscle at the same time, so the weight changes little and the body shape changes greatly. The reason for this suggestion is that your weight is not too heavy relative to your height, and it is not heavy at all from the sports crowd, so you don't have to lose too much weight in order to lose fat. Reasonable diet planning, scientific exercise, so that fat loss and weight gain at the same time, get twice the result with half the effort!
First and foremost, it depends on your own needs, whether you want to be strong, become a muscular man or even play games. Mainly can increase muscle. If you just want to have muscle lines, or for health, you can start to lose fat. Also depends on your own body fat. Is the weight of 85kg muscle or fat?
Not a professional player, there is no need to be so particular. For beginners or people who simply want to have a symmetrical figure, if there is no professional diet and training guidance, there is no need to separate too much, as long as there is no oxygen first and then low-intensity aerobic, refined carbohydrates are mainly coarse grains, and more protein can be added. Muscle gain and fat loss can be carried out at the same time in the early stage.
Your height and weight should be reduced first, and at least your heart and lung function should be improved; After losing weight 10 kg, focus on muscle gain!