Li canxian' e (bodybuilder, personal trainer, model) becomes beautiful as long as she walks without food? Fasting will reduce basal metabolism. "There is no time to exercise, because it is very hard and it seems impossible." I want to eat less by eating diet food. "As long as you fast for a week, you can lose 3 ~ 4 kilograms, right? If you lose weight through fasting, you can do a little diet control while exercising to lose weight. But the method of "no exercise on an empty stomach" is the worst way to lose weight. It is easy to give up in 2-3 weeks and gain weight rapidly. This time, with the determination to succeed, do another challenge! I believe that there is not much problem in losing weight on an empty stomach, and it will only fail if the willpower is not enough. However, when you often engage in fasting to lose weight, your body will become difficult to lose fat. After that, no matter how fast you can't lose fat, it's not that you don't have enough willpower, but the method is wrong. No matter how much you reduce it, the reason why you can't reduce it is simple. On an empty stomach, the physiological system will enter a state of alert, store energy in the body, minimize basal metabolism, and convert energy into body fat. Whenever it is needed urgently, it will break down muscles and turn them into energy sources. When repeated fasting diet, muscles will gradually disappear and body fat will accumulate. When you want to lose weight immediately, you will think "is it fat or muscle", but there will be problems in the next stage. Muscle is the tissue that consumes the most energy in the body. Therefore, when the muscles that consume a lot of energy disappear, the basic metabolic ability will be reduced, and finally the physique will be transformed into being unable to lose weight even if fasting. People who "eat a little, they will get fat" because they have more body fat than muscle. What we actively want to do is not simply to lose weight, but to increase muscle mass and build a constitution that is not easy to gain weight. (Editor's recommendation: Dr. Santie's demonstration: intermittent fasting method+these 2 tricks to control weight and not gain weight! The effects of various exercise methods are different. In order to lose weight, you need to do aerobic exercise. So whenever you make up your mind to lose weight, you must start by walking or running. Therefore, among the sports equipment in the gym, the treadmill is often the busiest. This is the right way. When doing aerobic exercise, you will consume body fat as an energy source, so you can reduce body fat, but the effect is only like this. Aerobic exercise only consumes calories during exercise. Walking for an hour can consume 180 ~ 200 calories. But after walking for an hour and eating another bowl of rice, it was boiled for nothing. The calorie of a bowl of rice is 300 calories, but it is more 100 calories. Isn't there a more effective exercise method? Yes! There is a kind of exercise that not only consumes calories when exercising, but also consumes calories when not exercising. What does this sentence mean? Although people think that body fat can only be burned when doing aerobic exercise, muscles can burn body fat whether sitting or lying down to sleep. Muscle is the tissue that consumes the most calories in the human body. 1 kg of muscle consumes about 80 ~ 150 calories, while 1 kg of fat only consumes 6 calories. Who will eat more calories, people with more muscles or people with more fat? Li canxian' e (bodybuilder, personal trainer, model) becomes beautiful as long as she walks without food? Fasting will reduce basal metabolism. "There is no time to exercise, because it is very hard and it seems impossible." I want to eat less by eating diet food. "As long as you fast for a week, you can lose 3 ~ 4 kilograms, right? If you lose weight through fasting, you can do a little diet control while exercising to lose weight. But the method of "no exercise on an empty stomach" is the worst way to lose weight. It is easy to give up in 2-3 weeks and gain weight rapidly. This time, with the determination to succeed, do another challenge! I believe that there is not much problem in losing weight on an empty stomach, and it will only fail if the willpower is not enough. However, when you often engage in fasting to lose weight, your body will become difficult to lose fat. After that, no matter how fast you can't lose fat, it's not that you don't have enough willpower, but the method is wrong. No matter how much you reduce it, the reason why you can't reduce it is simple. On an empty stomach, the physiological system will enter a state of alert, store energy in the body, minimize basal metabolism, and convert energy into body fat. Whenever it is needed urgently, it will break down muscles and turn them into energy sources. When repeated fasting diet, muscles will gradually disappear and body fat will accumulate. When you want to lose weight immediately, you will think "is it fat or muscle", but there will be problems in the next stage. Muscle is the tissue that consumes the most energy in the body. Therefore, when the muscles that consume a lot of energy disappear, the basic metabolic ability will be reduced, and finally the physique will be transformed into being unable to lose weight even if fasting. People who "eat a little, they will get fat" because they have more body fat than muscle. What we actively want to do is not simply to lose weight, but to increase muscle mass and build a constitution that is not easy to gain weight. (Editor's recommendation: Dr. Santie's demonstration: intermittent fasting method+these 2 tricks to control weight and not gain weight! The effects of various exercise methods are different. In order to lose weight, you need to do aerobic exercise. So whenever you make up your mind to lose weight, you must start by walking or running. Therefore, among the sports equipment in the gym, the treadmill is often the busiest. This is the right way. When doing aerobic exercise, you will consume body fat as an energy source, so you can reduce body fat, but the effect is only like this. Aerobic exercise only consumes calories during exercise. Walking for an hour can consume 180 ~ 200 calories. But after walking for an hour and eating another bowl of rice, it was boiled for nothing. The calorie of a bowl of rice is 300 calories, but it is more 100 calories. Isn't there a more effective exercise method? Yes! There is a kind of exercise that not only consumes calories when exercising, but also consumes calories when not exercising. What does this sentence mean? Although people think that body fat can only be burned when doing aerobic exercise, muscles can burn body fat whether sitting or lying down to sleep. Muscle is the tissue that consumes the most calories in the human body. 1 kg of muscle consumes about 80 ~ 150 calories, while 1 kg of fat only consumes 6 calories. Who will eat more calories, people with more muscles or people with more fat? Aerobic exercise is to stop consuming calories from the moment the exercise ends. But muscle strength training is different. After muscle strength exercise, muscle mass will increase and more calories will be consumed every moment. Whether resting or sleeping, muscles will continue to burn calories, in other words, you can get the effect of continuing to do aerobic exercise. Even if the amount of exercise is the same, people with more muscles burn more calories than those with less muscles. A person with large muscles is like a car with a large displacement. When the car has a large exhaust volume, it will consume more oil, and the human body will also consume more heat. As long as you increase your muscle mass, you will naturally lose weight. So from now on, you can easily burn fat by increasing your body's muscle mass! (Editor's recommendation: lack of muscle strength, even it is difficult to ask for help when you fall down! The doctor tells you that exercise is the best at this time) Tips If you want to lose weight, please remember to do muscle strength exercise first, and then do aerobic exercise for 30 ~ 40 minutes. The human body consumes carbohydrates first, and then fat. Therefore, using muscle strength exercise to consume carbohydrates and then doing aerobic exercise can immediately consume fat and lose more body fat. Want to lose weight, or want to have an S curve? In the past, most female friends were indifferent to muscles. I just want to have a slim figure with a little bone feeling. But recently? Nowadays, female friends all want the small muscles to be in the right position, and want to have bee waist, apple hip, 1 1 abdominal muscles and so on. When a female star or singer stands on the stage with a graceful posture, it is no longer to modify her vocabulary for "losing a few kilograms", but to use muscle strength to shape a slim, bumpy and elastic figure. Exercise with muscle strength to shape a more beautiful figure is definitely not a thin figure, but a bumpy figure with muscles attached to the appropriate position. However, to have such a figure, you can't just fast or do aerobic exercise. If I just want to lose weight, I won't spend money on going to the gym. I just need a little exercise near home, eat only chicken breast and vegetables for three meals a day and try to lose weight. But I want to shape a "beautiful" figure. If you want to be a model, you need to have a figure that can compete with people in their twenties and thirties. By doing muscle exercises, I got my present figure. Although fasting can lose weight, it can't change your body shape, but it may make your body shape more strange. When losing weight, most people start to lose weight from the face, abdomen and chest. On the contrary, when gaining weight, start from the abdomen and thighs. So when you lose weight repeatedly, the muscles in your face and chest will gradually decrease, and the muscles in your abdomen and thighs will gradually increase. (Editor's recommendation: Thin thighs are awesome! 15 seconds before going to bed. After losing weight, the shortcomings covered by meat in the past will be exposed one by one. After the slightly protruding abdominal meat is removed, the abdomen will appear droopy. Remove the meat from your ass and it will be as flat as an old woman. When the meat on the chest is removed, the chest will shrink and sag. The effect of losing weight on an empty stomach is just to lose weight, but it has shaped a plump figure and rough skin without elasticity! If you want to have a slim S-shaped curve, from now on, instead of losing weight on an empty stomach, do muscle strength exercise to lose weight. Exercise plan for the first week: stand up with your feet open and squat. Exercise effect: * * Arms, legs, shoulders, abdominal muscles, buttocks and other whole body muscles. Doing this exercise requires a sense of speed, which will produce the effect of aerobic exercise. Times: Repeat left and right alternately 10 times 1. Stand up straight and put your hands at your sides. 2. Step your right foot to the right, open your feet, shoulder width apart, move your hips back, squat and squat, and keep your body straight. At the same time, raise your hands to shoulder height and straighten forward. 3. Put down your hands, move your right foot to the left, and return to 1 to prepare for the action. 4. Open your left foot to the left, shoulder width apart, move your hips back, squat and squat, and keep your body straight. At the same time, raise your hands to shoulder height and straighten forward. 5. Put down your hands, move your left foot to the right and return to the first preparatory action. Repeat 2 ~ 5 actions. This article excerpts from my first muscle exercise book and sells well in the new cover edition/Li Xian 'e (bodybuilder, personal trainer, model)/Ruili Beauty International Media.