How does a fitness instructor lose weight? We all know that a fat body cannot be healthy. Being thin is not the goal in life. Slimming down and keeping in shape is the ultimate goal. Therefore, losing weight is to shape the body muscles. Now share how a fitness instructor lost weight!
How do fitness coaches lose weight 1 1. Eat less and eat more meals.
Don't overeat at one time during weight loss, not to mention fasting for a long time, so it is recommended to eat less and eat more meals. Adjust three meals a day to five or six meals a day, and eat only six points full for each meal. This can avoid excessive calories caused by one-time overeating, and also reduce the consumption of muscles due to insufficient sugar on an empty stomach. Please note that the intake of high-calorie, greasy and high-sugar foods should be strictly controlled in the daily diet.
Second, supplement protein.
If girls want to lose weight quickly and have graceful muscle shape, they should supplement the intake of protein. The most common sources of protein in daily life are meat, milk and bean products. But not all these foods can be eaten. What needs to be explained here is that only refined lean meat without visible fat can be selected for meat, and only milk without additives, degreasing and sugar can be selected for milk. Losing weight doesn't necessarily make you fit or thin. However, when muscle vitality improves, the speed of basal metabolism and the ability to burn fat will be improved, and at the same time, it will become thinner and more fashionable.
Third, insist on aerobic exercise.
If you want to show the beauty of muscle, you must insist on muscle exercise, because muscle exercise can not only increase muscle and reduce fat, but also adjust the state of muscle. Moderate anaerobic exercise can improve muscle vitality, make muscles more compact, stretch muscles at the same time, and help shape the body. Do muscle exercise at least three days a week for more than twenty minutes at a time. In the process of exercise, it also ensures sufficient water supply to make the body metabolize faster, so as to improve the fat burning rate and muscle vitality.
How does a fitness instructor lose weight? 2. Exercise: Aerobic exercise for 40-60 minutes plus 20 minutes of auxiliary strength exercises, at least three times a week, and more exercise is better.
1, aerobic exercise refers to long-term intensive exercise, so that the heart rate is between 60/% and 80/% of the maximum heart rate, and the maximum heart rate is equal to 220 MINUS age. For example, when I was 23 years old, my maximum heart rate was between 220-23 = 197 and 60\%-80\%, that is, my heart rate was between 1 18- 157, as long as my heart rate remained at/during exercise. Aerobic exercise includes running, cycling, dancing, aerobic exercise, skipping rope, swimming, ball games and many other sports, even including sex, as long as you remember that your heart rate is within this range. Aerobic exercise lasts at least 20 minutes, and 40 minutes to an hour is recommended.
2. Auxiliary strength exercises, such as waist and abdomen exercises, leg exercises and chest exercises. The intensity of these exercises should also be moderate, not too strong, and the number of times should be above 15. These exercises can burn fat continuously. Madam, please rest assured that moderate-intensity strength exercises can't make your muscles develop well. Exercise as much as possible, even if you just stand for a while and take two more steps, it is good for losing weight.
Second, diet: attention, I wrote a reasonable diet, not diet control. Main principles: eat less high-sugar, high-fat and fried foods. The staple food must be normal, because the consumption of fat requires the participation of carbohydrates, otherwise the fat cannot be decomposed. Eat as many fruits and vegetables as possible. Appropriate amount of meat, milk and eggs, pay attention to reducing high-fat and fried foods. Snacks are best based on fruits, and junk food (referring to fried and puffed snacks) is best not to be eaten.
If possible, change three meals a day to four or five meals to reduce the intake of each meal. Breakfast is very important! Must eat! Otherwise, it will lead to excessive intake due to extreme hunger at noon, leading to fat accumulation. So is dinner. For people with high fat content, you can eat fruits and drink water before meals to reduce hunger and prevent excessive intake at one time.