Why do you want to lose weight and gain muscle? Studies have confirmed that muscle loss accounts for about 25% of the total weight loss when dieting alone, and strength training can not only consume excess energy, but also prevent muscle loss. There are many women, influenced by traditional ideas, who think that they will not be feminine if they have too many muscles, but they are not. Muscle doesn't grow easily. In our body, muscle is much more precious than fat. It supports our skin and prevents it from sagging. It controls our heartbeat, breathing, chewing and blinking; It helps our body to move; Will consume more fat; It will make us stronger and healthier. Muscle has so many benefits, will you still refuse it?
What can be done to improve the body's muscle content and metabolism? It depends on strength training. Although aerobic training such as running we usually do can consume calories in the body, it can't effectively increase muscle content. Therefore, it is very necessary to carry out strength training. Strength training can also change the body shape while losing weight, and burn more fat by increasing muscles, making the waist and abdomen thinner and shoulders wider. Muscle is an active tissue, which exists to consume fat. So for every kilogram of muscle you gain, even if you don't exercise, you will consume 100 ~ 200 kilocalories more than before, which means that the increase of muscle will help you consume more fat.
When it comes to strength training, we often think of the large-scale fitness equipment in the gym. In fact, strength training is not so mysterious, nor is it the patent of athletes. Each of us can and should do strength training. Not only young people, but also people over middle age should strengthen muscle exercise, especially women after 40 years old. Because they don't do hard work for a long time, and lack of various exercises, coupled with the decrease of hormone content in the body, it is easy to cause muscle loss, bone density decline, weight gain and vitality decline, and then increase the possibility of suffering from various chronic diseases.
Ella tells you the importance of strength training. Speaking of Ella, probably many people still stay in the stage of her short hair. After all, she was also the youth of a generation. At that time, she had handsome short hair, sang and danced, and laughed like a woman. ELLA used to be a boy with short hair, and she likes to be funny and generous. In front of the other two beautiful girls, she appears more outgoing. As she grew older, her personality remained the same, but she became very different in appearance! Now, at 35, she is young and mature. In the past few years after marriage, her hair has grown, her figure has become hotter and hotter, and her makeup has become more and more mature. Apart from the nourishment of love and happiness, I believe everyone is curious about what made her like this. Ella's confession: the combination of diet and exercise makes the whole person different. Self-control, perseverance, this is ELLA's belief in looking forward to becoming beautiful and thin. The secret of her slimming is → Try not to eat too much at dinner, and then eat only 6 points full at each meal, so that she can eat a little more. She also limits her appetite to eight hours a day, and then she doesn't eat anything, but that doesn't mean she will overeat after eight hours. Of course, it is still dominated by 6 points full. 1 After a week, she lost one kilogram. Eating less is not enough, exercise is the most fundamental! EllA said that when she is free, she will definitely go to the gym three times a week to challenge for retraining. What she likes best is high-intensity advanced aerobic exercise, because it can not only reduce fat but also nourish muscles, making her not only thin, but also beautiful. Ella also stressed that it was retraining that turned her from a woman into a mature woman. Ella's secret to losing weight is retraining. Now many female stars also advocate weight-bearing training. But when it comes to retraining, there are still many girls who are afraid of building a muscle, becoming masculine and becoming superwoman. So let's solve the myth first. Will a girl really become a superwoman after retraining? Weight-bearing training or so-called weight-free training is actually gender-neutral. The human body is very special and will have an effect on the human body according to your gender. This is a natural phenomenon of the human body. For men, you will become stronger and more powerful; For women, you will become more refined, get the decoration on the curve and be more sexy. Only with planned training can you become a bodybuilder or superwoman. I believe everyone has heard of Duoyan Zheng, the slimming queen, but some time ago, she gained weight again, because she lacked weight training and only did aerobics without training. Aerobics is aerobic exercise. Although you lose weight quickly, aerobic exercise will only increase muscle endurance and enhance the circulatory system in the body, while anaerobic exercise can enhance muscle strength, shape beautiful muscle lines and have a perfect figure curve. Therefore, it is necessary for girls to retrain. Don't be afraid any more.
The correct order of fitness training The order of fitness training will significantly affect the effect of strength growth and the degree of exercise fatigue.
Under normal circumstances, after the warm-up, first do equipment (anaerobic, strength training), and then run (aerobic training). Not only that, but also the distribution of training is very particular.
First do basic movements (multi-joint, free weight, medium and high load movements, such as barbell squat, dumbbell bench press, etc.).
Then do safety actions (multi-joint, fixing equipment, moderate and high load actions, such as chest bench press with fixing equipment, leg lifting, etc.). )
Then there are movements (single joint, small and medium load movements, such as Longmen birds, etc. )
Next is abdominal muscle training in the core area. Do you really know the function and training method of core strength? )
Finally, there are aerobic and HIIT training. ) What kind of aerobic really makes you thin? )
In effect, do anaerobic training first, and then do aerobic training. You can give full play to your best strength, better complete the action of muscle gain, better reduce fat and weight, and avoid injury. If the movements are not arranged properly, the best training effect may not be achieved, and it is easy to get tired and injured.
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