betray the pot to the roses

There has always been a popular saying in the weight loss community:

Don't lose twenty pounds, don't change your head!

The weight loss mentioned here is not muscle, but fat. Losing muscle will only reduce your metabolism and make you fat. Only when the fat is reduced can we really lose weight!

Every time you reduce 1 kg fat, you need to consume 7700 calories.

It takes 77,000 calories per 10 kg of fat.

Teach you how to lose fat efficiently! !

How long does it take to lose I0kq fat?

betray the pot to the roses

Every time you reduce 1 kg fat, you need to consume 7700 calories.

It takes 77,000 calories per 10 kg of fat.

Suppose:

We keep exercising every day, 1 hour consumes 500 calories, and it takes about half a year to reach our goal!

However, you can't guarantee to keep exercising every day, and strictly control your calorie intake. Don't eat too much, don't eat too much!

So this assumption is unscientific!

Never take losing weight for granted! !

How to improve the efficiency of fat reduction and lose 20 pounds quickly?

Experiments show that:

The best fat-reducing exercise = strength training+aerobic exercise

The combination of the two can not only ensure muscle loss to the maximum extent, but also reduce body fat.

The basic metabolism of the body is not reduced+the daily training consumes calories = the fat burning effect is maximized.

How to arrange strength training and aerobic exercise during fat reduction

1. Training time:

45 minutes of strength training +30 minutes of aerobic exercise 2. Strength training arrangement:

Chest+two heads, back and shoulders+three heads, core+abdomen, buttocks+legs 3. Do more high-intensity interval training.

Recommended: heat wave rope, skipping rope

4. Train for 4 days, rest for one day, and cycle in turn. If you want to lose weight successfully, 3 points depends on practice +7 points depends on eating!

Be sure to maintain healthy eating habits, high protein+high quality carbohydrates, 8-9 minutes full every day, combined with exercise, it takes about 3-4 months to lose 20 pounds of fat!