A0: Eat healthily, eat less and eat more meals, do aerobic exercise for at least 3×30 minutes per week, and do strength exercises for at least 2×30 minutes. Don't torture your body, step by step, don't be eager for quick success. Ensuring 30 minutes of basic activities (including walking and light housework) every day is good for your health. To check food calories, you can go to food calorie check, common food calorimeter, food calorimeter, or Google yourself.
Q 1: how fat? What indicators? Is partial weight loss feasible?
A 1: Calculate body mass index, BF (body fat), body mass index and measure BF. Please Google for specific standards. Most girls are not fat as a whole, but there are some local problems, such as excessive fat in the waist and abdomen. Partial weight loss is not feasible, losing weight is always a whole-body exercise, and it is unrealistic to expect to reduce waist and abdomen through hula hoop and other sports. Genes determine the distribution of fat in the human body. Exercise can reduce the overall fat ratio, increase the muscle ratio, improve temperament and make people look energetic.
Q2: What are the common ways to lose weight? How about skipping breakfast/dinner?
A2: At present, Atkins, Nanhaitan and dieters are common diet. . . Please Google their advantages and disadvantages. Personal recommendation: normal and reasonable diet+regular exercise to lose weight without breakfast: absolutely not. Eating more breakfast can make the metabolism of a day start in the morning instead of at noon, and then the metabolism will be high all day, which will help to consume more calories and make lunch and dinner less.
Don't eat dinner: some people say it's effective, but it's hard to stick to it and it's not recommended. The body needs a certain supply every 4-5 hours, otherwise it will go into a state of famine and start to store fat, which is a beautiful way to lose weight. It is suggested that dinner should be low in carbohydrate, high in fiber and moderate in protein. The overall calorie of dinner is controlled below 40% of the whole day.
Q3: Is it feasible to lose weight on an empty stomach?
A3: Hungry food will definitely make you thin, eat less, consume more, and of course your body will be thin. But it is harmful to health. Hungry food causes the body to think that it is in a "famine state", so the body desperately saves energy and stores energy (fat). If you are hungry for a long time, your physical fitness will drop obviously, your attention will be unable to concentrate, your energy will be poor, you will be tired and dizzy, and you will look very old. Although I lost weight, I definitely gained body fat and lost muscles. Therefore, it is not recommended to skip dinner on an empty stomach. Increasing girls' intake and eating more nutritious food will help to increase their physical strength and energy, which is beneficial to their personal career, family and the next generation.
Q4: I'm not very fat, but I have a lot of fat in my waist and abdomen. What should I do?
A4: Generally speaking, long-term aerobic exercise reduces the body fat rate, and waist-abdominal exercise increases the internal muscle strength (sit-ups+lying flat leg lifts are the most common waist-abdominal exercise, and waist-abdominal exercise only exercises muscles without losing weight). Lumbar and abdominal exercises can be done several times a day by searching for "8 min abs" on youtube.
Q5: What kind of weight loss rate will not rebound?
A5: It is generally suggested that on the basis of normal diet and persistent exercise, it is better to lose weight for one month 1-2lb.
Q6: I tried many ways to lose weight, but none of them worked in the end. What should I do?
A6: Common non-short-term weight loss methods are basically effective. But we must stick to it for a long time (all year round). If you are worried about affecting your health, find a healthy way to stick to it for many years. Short-term weight loss (slimming soup no.7. . . If you hurt your body, all you lose is the water in your body, and the water will rebound immediately. If you stick to a certain method for a long time and it still doesn't work, please judge: 1, is it healthy enough to eat, not high-calorie junk food? 2. Is the amount of exercise really enough? Please note that a piece of cheesecake has more calories than running for an hour.
Q7: What is aerobic exercise? What's the role? Can you lose weight?
A7: Running/elliptical machine/mountaineering machine/rowing machine/cycling/swimming, etc. The so-called aerobic exercise can be simply understood as long-term continuous exercise. The main functions of aerobic are: improving cardiopulmonary function, strengthening physique, reducing fat and increasing overall health.
Q8: Can aerobic exercise reduce weight?
Q8: Principle: Keep the heartbeat above 120 (preferably130) for more than 40 minutes. This is the way to lose weight. All kinds of aerobic can lose weight, but we should stick to it for a long time. Generally, the initial effect can be seen in a few months (for example, the waist circumference has decreased 1CM). Don't care too much about weight, waist circumference is more important than weight. People often ask, can a certain sport lose weight? If you can keep a high heart rate for 40 minutes, you can lose weight. But don't expect to see the results in a few weeks. Losing weight is a long-term job. It will take at least half a year to change your body shape and weight after decades.
Question 9: I can't run and I can't breathe. What should I do? What if I can't swim? What about knee pain?
Question 9: If one exercise doesn't work, you can change to another. The principle is to keep the heart rate at 130 for 40-60 minutes. Many people don't move all the year round and get tired when they run. Then, step by step, from walking, for several months, from jogging to running. I can't run any further, so change my bike at once. If you are tired, change your elliptical machine immediately. You can cross practice. Our goal is to make your heart beat.
Q 10: Do girls need to practice strength?
A 10: girls should practice their strength. Strength exercises increase muscle strength, adjust muscle shape, make our appearance look tight, make our body more powerful, not easy to get tired, increase metabolism and help to lose weight.
Q 1 1: How ugly is it for girls to exercise big muscles?
A 1 1: Hormone level and training intensity make it impossible for us to build big muscles. Look at the bodies of ordinary athletes in China. They all did a lot of strength exercises, but their muscles were not prominent. Although bodybuilders are muscular. They are muscles stimulated by a lot of androgens and N hours of high-intensity exercise every day. There are not many hormones in the ordinary human body.
Q 12: How do girls do strength exercises?
Q 12: Strength is divided into upper arm, shoulder, chest muscle, back, waist and abdomen, and legs. There are n kinds of movements that can be practiced in various parts. Please Google it. Many websites have introductions, charts, videos, such as YOUTUBE, or the highlights of this version. Principle: light before heavy, don't worry, you can't afford to get hurt. The weight is many times smaller. The equipment is relatively simple and not easy to get hurt, but it gives people too much dependence. Free weights (dumbbells, barbells) are effective and easy to get hurt. In the same part, the movements should be diversified, and the same muscle should be stimulated from multiple angles, aspects and levels. Have a good rest. Rest every muscle for 1-3 days, please refer to related articles. It is easier to see the effect of the second humerus, which can be used as a starting point. Usually you can see the muscles bulging in a week or two.
Q 13: How to eat healthily? How many cards do you need every day? What do you recommend?
A 13: Studying the Harvard Pyramid (Google), he recommended healthy body = regular exercise+reasonable diet. Girls in China have an average of 1000- 1500 calories a day. Eat more natural foods and less processed foods (especially N-degree processed foods). Summary: Eat more vegetables, moderate fruits, coarse grains, protein, moderate vegetable oil and less animal (saturated) fat. Eat all kinds of food. Eat less white rice, flour and sugar, and eat less sweets. Eat less and eat more.
Q 14: What are the common dietary problems of girls in China?
A 14: Many girls eat too much carbohydrate food (rice flour/bread/pizza/potato/sugar/dessert), while protein eats too little (lean meat/fish/chicken breast/milk), fearing obesity (moderately unsaturated fat is good for health), lacking calcium (milk/cheese/dark green leaves), and the diet is not diversified enough.
Q 15: How about eating more fruits?
A 15: The sugar content of fruits is different, and most of them have high sugar content. If you want to lose weight, limit yourself to 1-2 servings of fruit every day. Don't eat too much fruit if you don't lose weight. Some girls eat fruit almost all day, saying that fruit is healthy and rice is unhealthy. This idea is wrong. Eat a balanced diet. There are many kinds of nutrients that the human body needs. Fruit provides a lot of vitamins, minerals, fruit acid and fiber, which are all good things, but it is not good to eat too much.
Q 16: What food do you recommend?
A 16:
Starch: oats, barley, brown rice, corn, potatoes, sweet potatoes and various beans. . . Eat alternately.
Vegetables: Eat more green leafy vegetables. Fresh vegetables are good things. Carrots and tomatoes. . . Everything is fine. Alternate eating
Fruit: moderate, eat too much sugar. Eating a small amount is good for health.
Meat: Chicken breast, the thinnest beef (very expensive) and fish are the most recommended meats. Secondly, ordinary lean beef.
Eggs: Egg white is a very good source of protein. Egg yolk contains a lot of fat and cholesterol and is not recommended.
Milk: The fat in milk is saturated fat, which is not good for health. Milk contains a lot of calcium. Cheese is high in fat. Nuts: Nuts contain many good things. Eating them properly is good for your health. But the overall calorie is high, and eating too much will make you fat.
Q 17: What food is not recommended?
A 17:
Lard bibimbap (that is, high-fat and high-carbon water): cheesecake and other cakes, smoothies, lattes, chocolates, cookies, energy bars, French fries, doughnuts, instant noodles (no nutrition, high calorie) and various snacks. . .
High-fat type: although cheese is nutritious, its fat is not low; Nuts (eat less nutrition and eat more calories), ham (especially high in fat), chicken with skin (fat skin), and pork belly.
Deep-processed food: sausage, canned food, ham, quick-frozen jiaozi (almost no nutrition), quick-frozen vegetables (nutrition is estimated to be only fiber), cooked food (who knows what to add).
High starch: such as fried rice with shredded potatoes (a meal is full of carbohydrates)