1, fat formation
Let's first look at how fat grows. During adolescence, fat mainly expands to the limit allowed by our genes; When you are an adult, you will gradually fill the existing fat cells with fat, so that the cells can grow rapidly, which is why many people have baby fat. But in the future, with the emphasis on exercise and diet, fat cells will gradually become smaller and we will become thinner.
So after adulthood, the number of fat cells in the human body has been fixed, and what we have to do is to make fat cells smaller. Once upon a time, the vibration weight loss promoted on the Internet made many people feel excited, claiming to be able to break fat, but my little fat is a small droplet hidden in cells. Should I break cells?
I want the meat on my waist to move to my chest instantly, but the fat can't flow out. Unlike cancer cells, it can spread anywhere and eventually endanger our lives. Fat is adipose tissue composed of fat cells, which is fixed in a certain area.
2. How to reduce fat correctly
Fat droplets can only flow in cells, and it is also wrong to say that fat is metabolized by massage. Diet pills are the same problem. Diet pills are basically just for losing weight, not fat. You can lose weight mainly by letting you excrete. There are also some "fat-reducing supplements" that promote the function of "accelerating metabolism and accelerating fat burning", but it is almost impossible if you just want to sit and burn fat. But the effect of accelerating metabolism is very limited. The most important thing is that you should exercise more.
In the process of reducing fat, basically muscle will also be lost. Fat loss and muscle gain cannot be carried out at the same time, because the human body is an extremely sophisticated instrument created by nature, and generally only focuses on one process, and these two metabolic processes are obviously different, one is catabolism and the other is anabolism.
Another thing to say is that the hydrolysis of fat requires the participation of water. Therefore, it is necessary to supplement corresponding water during exercise to promote metabolism and prevent dehydration during exercise.
3, weight loss exercise methods
1, the principle of exercise to lose weight
Under the condition of a certain energy intake, it is a good way to lose weight by increasing consumption through exercise, especially for obese children and adolescent young people. The combination of exercise therapy and diet can make you lose weight quickly, without affecting your appetite, causing fatigue and muscle atrophy, and can also increase your muscle strength while losing weight.
2. The best way to lose weight through exercise.
Aerobic exercise is the most effective and healthy way to lose weight. It is an endurance exercise based on aerobic metabolism, which can improve metabolism, promote energy consumption, prevent excess energy from being converted into fat accumulation and promote the decomposition of accumulated fat.
3. Main events of aerobic exercise
Aerobic exercise mainly includes jogging, walking, swimming, cycling, running in situ, playing ball, aerobics, yoga, playing Tai Ji Chuan and so on. It's best to finish each movement continuously for more than 40 minutes every day, and you can stop in the middle. The total calories consumed in each exercise must reach 300 kilocalories. This kind of exercise makes the body beat faster and sweat.
4. The best time to lose weight by exercise.
The best time to lose weight by exercise is usually on an empty stomach. At this time, the energy consumed is mainly provided by fat oxidation, so it is appropriate to hinder the morning and afternoon, adhere to daily exercise, and achieve a certain weight loss effect at least 4-5 days a week, and the amount of exercise should be appropriate. It is generally believed that it is reasonable to feel slightly tired, comfortable, sweat a little and sleep with high quality after exercise.
5, exercise to lose weight precautions
Do some warm-up activities before each exercise, exercise the upper and lower limbs and waist, so that the muscles and tendons of ankles and legs can be fully moved, the gas exchange in the lungs can be increased, and the output of the heart can be increased to avoid muscle strain.
Exercise to lose weight should pay attention to step by step, persevere and do what you can. People who usually lack exercise have poor cardiopulmonary function and joint flexibility, so it is not suitable to do a lot of exercise at first, and it takes 2-4 weeks to adapt.