Many people want to lose weight, so they start their own way to lose weight, but not everyone can go to the gym to train every day. Many people can only do some simple exercise at home or after work to lose weight. How to lose weight without the help of equipment activities? This article will tell you. ?

How to lose weight has always been a topic of concern. Many people choose dieting as a way to lose weight, which is actually very unscientific. Dieting seems to be the fastest way to lose weight, but I don't know that about 60% of the weight we lose is muscle and 40% is fat, which means that every time we lose 1 kg, 0.6 kg is muscle, which is actually very terrible. For those who lose weight,

In fitness, losing weight is actually to maintain the protein level in the body, and then reduce the intake of other calories. If you don't exercise through equipment, you can choose more aerobic exercise first, which can consume more energy, cause insufficient calories and achieve the purpose of reducing fat. ?

In fact, the principle of losing weight is to create a window with insufficient calories in a day. As long as you keep this window for a long time, your body will continue to consume your fat. It is hard to say how many calories we should consume every day when we lose weight, because everyone's height and weight, muscle content, exercise frequency and effort are different, but one thing is certain, we must always ensure that our body is in a state of insufficient calories.

For a simple example, you can eat 3000 calories during fat loss, but you have to consume more than 3000 calories to make up for this gap. If you don't eat so much, you can exercise less. It depends on everyone's own state. There is no fixed value.

In fact, reducing fat is as simple as that. The rule is to either reduce our calorie intake or increase our exercise calorie loss. Both must reach a frequency and keep it for a long time, so that you can achieve your desired goal. ?

During the fat reduction period, everyone should pay attention to the following points:

(1) Add protein to the training day. Protein is the three nutrients that are not easy to be converted into fat, and it can also speed up your recovery.

(2) Try to choose low-fat food instead of greasy food (hot pot, fast food).

(3) Aerobic exercise and anaerobic exercise can be carried out together, and there is no anaerobic reference for unarmed fitness without equipment.

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