The most basic principle of reducing fat. First of all, we must understand that the most basic principle of fat reduction is to create an energy deficit, that is, the energy consumed is less than the energy consumed. Therefore, it is necessary to control diet and reduce energy intake (note: of course, this reduction and diet structure should be controlled). Consumption is increasing, and the energy consumption of human body is divided into three parts. 1. basal metabolism 2. Activity consumption. 3. Food heating effect. The figure below shows that strength training increases basal metabolism. Why can it help you lose fat better? Explanation: What is basal metabolism? Basal metabolism is the energy to maintain the basic life activities of human body. In other words, it is used to maintain the body temperature and the necessary physiological functions of the human body, without any physical strength and nervous thinking activities, the muscles of the whole body are relaxed and digestion is in a static state. For normal people, basal metabolism accounts for 65% ~ 75% of total energy consumption. Influencing factors of basal metabolism 1: body weight. The greater the body weight, the higher the basal metabolism. 2. Body surface area and body shape. Large body surface area and high basal metabolism. For the same weight, thin people have larger surface area and higher basal metabolism than short people. Age and gender. Young, with high basal metabolism, males are older than females.

4. Endocrine. 5: temperature. The basal metabolism of residents in hot areas is relatively low. The basal metabolism of residents in cold areas is relatively high. It can be seen from basal metabolism that if your basal metabolism is relatively high, it can help you consume more energy, whether it is to maintain your body or lose weight, it can help you. When it comes to reducing fat, it is estimated that the first thing that everyone can think of is the calorie gap. Only when consumption is greater than intake can we lose weight. Many people lose weight very well at first, and their weight and fat drop quickly, but why didn't they keep their weight figures after practicing for a few days? A big reason is that the neglect of strength training leads to the loss of lean body mass or muscle mass. What does muscle loss mean? Explain that basal metabolism is declining. After the basal metabolism drops, the human body will subconsciously turn on the self-protection function, realize that the body is in a crisis state, and then store fat, making it more difficult to mobilize fat. Strength training rumors | During fat reduction, strength training makes women stronger? Scientific analysis gives you strength training. What positive role can it play in this process?

During fat loss, strength training can maximize your lean weight. The calories consumed in our daily diet mainly go to liver cells, muscle cells and fat cells. In the case of constant calorie intake, in order to reduce fat, it is necessary to reduce the entry of amino acids and glycogen into fat cells, in other words, to let as many amino acids and glycogen as possible enter muscle cells. During strength training, the sensitivity of muscle cells to insulin is enhanced (high insulin secretion level is beneficial to synthesis), and the glucose transporter GLUT-4 in muscle cells becomes active. The intake of carbohydrates and protein will flow to your muscle cells instead of fat cells, thus repairing the damaged muscle tissue. At this time, the calories you consume will not be stored as fat, but will be more conducive to maintaining your lean body weight. The loss of basal metabolism will be reduced, and your fat-reducing efficiency will be improved.

Reduce fat and maintain muscle mass, and it is possible to tighten weight loss. Here is a little trick to tell you that you can eat snacks after high-intensity training during fat loss, because more calories go to your muscle cells and will not be stored as fat, but you should also pay attention to the control of the amount. In strength training, the focus of reducing fat is the calorie intake after training and the total calorie of the whole day. Training itself won't make you gain muscle and lose fat. Diet after training and calorie control throughout the day are the key to reducing fat. During the period of fat reduction, consumption is greater than intake, and the human body is in more catabolic environment, so it is possible to become more compact.