Fat girls lose fat or gain muscle first. The biggest headache for fat girls is to choose to lose fat or gain muscle. If you lose fat, your skin will relax easily, and if you gain muscle, you will look fatter. Let's go and see if chubby girls lose fat or gain muscle first.
Does chubby lose fat or gain muscle first? 1 Xiaopang loses fat or gains muscle first.
Fat loss and muscle gain can be carried out at the same time. For obese people, the body fat content is not high. Aerobic exercise and anaerobic exercise should be combined to achieve the purpose of reducing fat and increasing muscle. If the body fat content is high, you can pay more attention to reducing fat first, and don't want to gain muscle as soon as you come up, so as not to make your body stronger.
How to choose to lose fat and gain muscle?
Can reduce fat and gain muscle at the same time. For chubby people, their fat content is not high, so they can directly carry out aerobic and anaerobic comprehensive exercise, then improve their metabolism, accelerate fat burning, and then take in calories through a reasonable diet.
Increase your muscle content and achieve the dual effect of reducing fat and increasing muscle at the same time. But if your personal fat content is high and you are overweight, you should pay attention to reducing fat first, and don't gain muscle directly to become a strong fat man.
What are the methods to reduce fat?
When reducing fat, you can eat less high-calorie food and reduce your food intake. Eating less is a very good way to lose weight, which can make you lose weight quickly and reduce body fat in a short time. You can prepare yourself some fat-reducing meals every day and eat less fried food and sweets.
If you want to lose weight, you can also do more aerobic exercise. There are many ways of aerobic exercise, such as running, swimming, brisk walking and dancing. If you control the exercise time to about half an hour, you can effectively burn body fat.
What are the methods to increase muscle?
If you want to gain muscle, you can do it through anaerobic exercise. Do anaerobic exercise for about an hour every day. There are many ways to do anaerobic exercise. Doing some strength bench press and weight lifting exercises in the gym can effectively increase the muscle content of the body. In order to achieve a better effect of reducing fat and increasing muscle, we can carry out high-intensity training all over the body, mix aerobic and anaerobic ways, quickly stimulate muscles and burn fat.
Lose fat first or gain muscle first?
If you are only slightly fat, you don't have to deliberately design fat-reducing training, because you directly start muscle-building training. With the increase of muscle, your basal metabolism is actually increasing, so although you mainly gain muscle, you actually lose fat at the same time, because there is not much fat, and the training will not have too much burden.
Can you lose fat and gain muscle at the same time?
It can be achieved, but it needs your scientific planning. Aerobic training helps to lose weight, but too much practice will affect muscle growth and metabolism. Only do aerobic training three times a week, and aerobic training can be arranged before breakfast. At this time, the blood sugar concentration is very low, and fat reserves will be used instead of carbohydrates for energy supply; Control the strength training within one hour, and use the decreasing group/super group more, which can consume more carbohydrates.
Can muscle training reduce fat?
In fact, you will wonder why those who iron clothes all day can't see the increase in fat. Is it diet control? Diet control is not conducive to muscle gain. Actually, it is not. These people use the "side effects" of muscle gain to consume fat. As the muscles gradually increase, the energy required is also increasing, so they can control their bodies in this way without extra energy.
Can fat-reducing training increase muscle?
In fact, fat-reducing training can also increase muscles, although it will not be as effective as strength training. Take running for example. You can burn fat by running, and running can also improve the strength of your legs, so your leg muscles can also be increased, so fat-reducing training can also increase your muscles.
Does chubby lose fat or gain muscle first? 2 Do girls lose fat or gain muscle first?
Girls suggest reducing fat first, and then strengthening muscle training, which is helpful to shape body lines.
It is recommended to reduce fat first. There are three situations:
The first type: the current body fat rate is very high (about 30% for men and 35% for women).
The second type: I just want to lose fat, and I have no pursuit of muscle lines.
The third type: women, because of the small amount of muscle, even if they want to shape lines, there is basically no strict "muscle gain period".
It is recommended to increase muscles first:
Very simple, it is a person with a moderate body fat rate (about 20% for men).
I don't recommend losing fat blindly. Many people mistakenly think that they have enough muscles. As long as you slim down and have beautiful lines, you will find that you are only thin-faced and have no desired figure at all.
Any handsome guy has a high muscle mass. Moreover, when the body's muscle mass is too low, the metabolic level will be very low, making it difficult to lose fat; People with full muscles consume much more energy in any exercise than people with less muscles.
Fitness programs suitable for girls
Fight-lose weight quickly and effectively
Boxing was originally founded by a black boxing world champion. He mixed boxing, karate, taekwondo and some dance moves, and asked practitioners to punch and kick with the music. Boxing needs the perfect combination of speed and strength, which can consume a lot of calories. Boxing can consume 600 calories an hour, which can strengthen the muscle strength of waist and abdomen. Keeping practicing for 3 months can make practitioners have good endurance.
Yoga-Soft Body Language
Yoga can be used to prevent and treat many diseases. When practicing yoga, you can keep your body in a certain posture for a period of time, so as to achieve the unity of body and mind. Practicing yoga can make endocrine balance, the limbs of the body develop in a balanced way, and even if the sleep time is not very long, it can maintain good physical strength.
Latin Dance-Shaping Perfect Waist and Hip
Latin dance can fully release emotions, reduce stress, improve body flexibility and strengthen cardiopulmonary function. The human body state when dancing Latin dance: the upper body, especially the shoulders, should stand well, which is the embodiment of white culture in Latin dance; The middle part of the body, including the waist and crotch, should be twisted to the fullest, showing the lively and extroverted characteristics of African culture. Some dance movements of the lower body, legs and feet draw lessons from Indian culture.
Step Movement-Enjoy the Up and Down Rhythm
Step exercise, as a kind of aerobic exercise, requires practitioners to do long-term moderate and low-intensity exercise under the condition of adequate oxygen supply. Because of the height of the pedal itself and the intensity of exercise, it takes more energy to complete the same action than on the flat ground, making the legs stronger and the muscle lines more beautiful, which can effectively solve the problem of hip drooping.
Fitness plan suitable for girls
Day 1: Exercise your chest muscles.
Arrangement: Today we are going to do chest exercises, and the most important thing is to practice dumbbells. Dumbbells have many groups of movements. Now we have to do four groups of flat barbell push, upward inclined dumbbell push and flat dumbbell flying birds, with 20 in each group.
The amount of exercise is not suitable for too much. Sticking to three movements can make the pectoral muscles firm and make the female breasts more linear.
The next day: exercise your back muscles.
Many girls have wide shoulders and wide backs, so they don't look good in clothes. There's so much meat on my back, it's like a tiger's back. So it is also important to lose weight on the back.
Arrangement: firstly, bend over and row the barbell for 20 times in a row, and perform 5 groups; Followed by four groups of single-arm dumbbell rowing, 20 in each group; Thirdly, the straight arm pressing is divided into three groups, 20 in each group.
Day 3: Exercise shoulder muscles.
If you want to show off your shoulders, you must have attractive slender shoulders, otherwise your shoulders are as wide as boys, which is not good-looking!
Arrangement: bending birds, barbell neck lifting forward, dumbbell lifting forward with one arm, four groups, 20 in each group.
Day 4: Exercise arm muscles.
This is a gym weight loss plan to exercise your arms. Kirin arm, butterfly sleeve, etc. It is a local obesity problem that girls are prone to.
Arrangement: find the dumbbell that suits you, and bend 20 dumbbells alternately for 4 times; Cross your hands on your head, slowly hang down to your neck, stop at the pillow neck, and try to face the ceiling. Continue 10 times, 5 seconds each time.
Day 5: Exercise leg muscles.
Elephant legs, small thick legs and radish legs are all women's descriptions of obese legs. If you don't want to be one of them, then act quickly!
Arrangement: free squat, squat and stand up 50 times each, rest 1 minute, 3 groups in a row; 35 leapfrog, twice.
Day 6: Exercise the waist and abdomen
Small belly is the most headache for women, especially women who have been sitting in the office for a long time, and almost all of them have become small-bellied women!
Arrangement: 20 rowing boats with sitting equipment, 3 groups; 30 sit-ups and 2 groups; The two groups rolled into the lateral abdomen and tried their best; Side kick dumbbell body bends and bends 20 times, 3 groups in a row.
Day 7: Take a day off.
Because the muscles are in a tight state after exercise for the first 6 days, I rest and relax at home today. However, in order to slim down and lose weight, you should not eat and drink on rest days, so as to ensure that normal diet meals have a rest time to prevent weight rebound and affect the weight loss effect.