Stiff dad, first of all, let me ask you a question: which exercise helps to lose fat, weight-bearing training (weight-bearing), running, flywheel and unarmed muscle strength training? The answer is "anything"! The previous condition is that the diet should be planned, and attention should be paid to calories and nutrition. Secondly, as long as the exercise intensity is sufficient and properly arranged, it can increase calorie consumption and help reduce fat. Exercise intensity comes from "cardiopulmonary load", or "sufficient weight load" for muscles, or both. If not, the intensity of exercise is not enough, and the long-term changes to the body are not obvious. This is a concept that people who want to exercise effectively must know! Intermittent exercise is the best mode to lose weight. As for what kind of interval to do, it depends on personal ability and preference. More than half of women are thin, invisible and obese! Looking thin is because of less muscle mass, but it does not mean that body fat is low. Of course, there are no lines on the body. This is called "recessive obesity", although it is not obviously fat, its weight is normal; Although the proportion of body fat may not exceed the range of health standards, it needs to be strengthened if we want to say that we are in good health, good physique and even good figure. From the past to the present, many girls look slim when they are in contact with many customers, but the measured body fat rate is close to more than 30%, that is, because there is too little muscle mass, it seems that the body fat rate has become higher. As far as health requirements are concerned, it is not recommended that women's body fat exceed 30%, and insufficient muscle mass is usually due to long-term insufficient exercise. The decrease of muscle mass caused by lack of exercise with age will bring many terrible consequences: the decline of metabolism will easily increase fat, bone loss, physical strength decline, and may also be accompanied by insufficient softness, which will affect posture and health. In the process of losing weight and fat, it is easy to lose muscle mass, so it is necessary to join muscle strength training! Enough muscles can improve the normal quiet metabolic rate, and also make the body consume more calories during exercise, which is very helpful for reducing fat! Moreover, it is recommended to lose weight healthily. It is recommended to lose up to 2 kg a week and not more than 3.6 kg a month to avoid excessive dieting, weight gain and skin loss. Ignoring these "quantities" is the main reason for your failure to lose weight! The following are things that people often ignore in reducing fat and slimming: the amount of food and calories, the weight used for exercise and the calories consumed. Diet must be the most basic and important thing to lose weight: ● Calories should be controlled and basal metabolic rate should be eaten ● Pay attention to the source of calories, not all sources of calories are starch, eat more vegetables, have enough protein and appropriate starch. ● Distribute each meal equally. Eating normally is the most basic. Avoid eating too much, too little or too little. Stiff dad, first of all, let me ask you a question: which exercise helps to lose fat, weight-bearing training (weight-bearing), running, flywheel and unarmed muscle strength training? The answer is "anything"! The previous condition is that the diet should be planned, and attention should be paid to calories and nutrition. Secondly, as long as the exercise intensity is sufficient and properly arranged, it can increase calorie consumption and help reduce fat. Exercise intensity comes from "cardiopulmonary load", or "sufficient weight load" for muscles, or both. If not, the intensity of exercise is not enough, and the long-term changes to the body are not obvious. This is a concept that people who want to exercise effectively must know! Intermittent exercise is the best mode to lose weight. As for what kind of interval to do, it depends on personal ability and preference. More than half of women are thin, invisible and obese! Looking thin is because of less muscle mass, but it does not mean that body fat is low. Of course, there are no lines on the body. This is called "recessive obesity", although it is not obviously fat, its weight is normal; Although the proportion of body fat may not exceed the range of health standards, it needs to be strengthened if we want to say that we are in good health, good physique and even good figure. From the past to the present, many girls look slim when they are in contact with many customers, but the measured body fat rate is close to more than 30%, that is, because there is too little muscle mass, it seems that the body fat rate has become higher. As far as health requirements are concerned, it is not recommended that women's body fat exceed 30%, and insufficient muscle mass is usually due to long-term insufficient exercise. The decrease of muscle mass caused by lack of exercise with age will bring many terrible consequences: the decline of metabolism will easily increase fat, bone loss, physical strength decline, and may also be accompanied by insufficient softness, which will affect posture and health. In the process of losing weight and fat, it is easy to lose muscle mass, so it is necessary to join muscle strength training! Enough muscles can improve the normal quiet metabolic rate, and also make the body consume more calories during exercise, which is very helpful for reducing fat! Moreover, it is recommended to lose weight healthily. It is recommended to lose up to 2 kg a week and not more than 3.6 kg a month to avoid excessive dieting, weight gain and skin loss. Ignoring these "quantities" is the main reason for your failure to lose weight! The following are things that people often ignore in reducing fat and slimming: the amount of food and calories, the weight used for exercise and the calories consumed. Diet must be the most basic and important thing to lose weight: ● Calories should be controlled and basal metabolic rate should be eaten ● Pay attention to the source of calories, not all sources of calories are starch, eat more vegetables, have enough protein and appropriate starch. ● Distribute each meal equally. Eating normally is the most basic. Avoid eating too much, too little or too little. It is particularly important to distinguish between "quantity" and "calorie". Eating less does not mean that calories are low! Delicate and greasy food has a high calorie density, like cakes or drinks! For example, I only eat a bowl of cold noodles or Zhajiang Noodles, or eat ten hot and sour soup pot stickers. Even when I see someone adding pudding to instant noodles, the amount may not be much (even the feeling of fullness is not enough, so it is easy to continue to eat too much now, or I feel hungry and want to eat snacks in less than an hour). These eating methods are unbalanced in nutrition and high in calories, which is a calorie fact hidden under the appearance of a small amount of food. Looking at "quantity" from sports, the most easily overlooked thing! Enough exercise is enough for the body, and it doesn't take long to achieve good results! For example, you can finish your exercise efficiently in one hour, three to four days a week. Generally, the strength required for retraining to develop muscles is sufficient weight (calculated by RM) and the distribution of different muscle groups every day or every training; Aerobic exercise or intermittent exercise requires the intensity of heart rate, not just muscle exertion. Of course, it is also possible that both of them will be very laborious. The weight I use doesn't mean that I consume the most calories. For example, when I finish a weight-bearing retraining exercise, my heart will not jump very fast (the heartbeat meter measures that the single-arm rowing dumbbell is 65,438+000 pounds, about 65,438+020-65,438+030 BPM). Retraining for an hour will bring a heavy burden to the muscles in this area, but it doesn't mean that I consume a lot of calories. Intermittent exercise is the fastest way to lose weight. You can burn more calories in an hour or even 30 minutes, and your heart rate is very important. Not everyone can do high-intensity exercise, depending on physical fitness and degree, but the intensity is naturally not enough for the degree that they can load. The picture shows the difference after the muscle mother's exercise mode changes. It used to be an hour of aerobic training and two hours of retraining. Now she finishes her exercise in an hour and does intermittent training through muscle strength training. This tells us that "exercise intensity & exercise intensity" is more important than "weight & time" in reducing fat! Pay attention to the intensity of exercise, whether there is tension load or oppressive feeling (overall load or local load? ) strong exercise or strong muscles (strong exercise or strong muscles? ) concept, in order to do the most efficient exercise for the expected goal. Intermittent exercise can be done by muscle exercise or aerobic exercise, such as alternating fast jogging and cycling. With muscle strength training, it can be achieved by continuous muscle strength training actions, which can be carried out with weight or by hand. This way can achieve the effect of muscle strength exercise, exercise cardiopulmonary function, and increase the overall muscle mass in the long run. (Of course, this will not cause muscle hypertrophy. If you need to develop muscles in a certain part, you still need to exercise in a muscular way. ) MHR (maximum heart rate per minute) =220- age RHR= quiet heart rate (measure the heart rate per minute during meditation) HRR (reserve heart rate) =MHR-RHR The calculation method of exercise heart rate intensity is, Ti = HRR * _%+RHR. For example, McQueen is 30 years old and his maximum heart rate is 220-30 = Therefore, today's HRR. For example, McQueen set the maximum intensity of exercise today to 80. Just refer to the heat consumption value displayed by the machine or watch. The heartbeat is more important, and the important thing is whether the whole exercise is fully consumed. Choose exercise methods according to your needs, goals and preferences. No matter what kind of exercise, the intensity must be enough! Remember, if you want to be effective, you can't be too relaxed or too good to yourself! You don't have to practice abdominal muscles crazily or persistently, you can also thin belly and then have abdominal muscles! Believe me, diet is the most important thing! I haven't practiced abdominal muscles for two years, but I still have abdominal muscles. Why? Since I lost fat in February this year, my weight has ranged from 87 to 80 to 72.5 kilograms. Even if you don't practice abdominal muscles, abdominal muscles are still there! This experiment is to tell people who want to lose weight or have lines in their abdomen: diet is the most basic step to lose weight! First of all, I usually use abdominal muscles in other training; Then, because I pay attention to calories in my diet and control the amount of fat loss in my diet, my abdominal muscles are visible! I'm not saying not to practice abdominal muscles, just don't just pay attention to abdominal muscles, and don't pay attention to other parts and exercises. Exercising abdominal muscles can make abdominal muscles stronger or even bigger and more obvious, but only if you need to reduce the fat outside your abdomen! Therefore, you can change your mind. When you exercise this area of the abdomen, you can add more movements, more parts to participate, and more muscle groups to use. In addition to the increase of muscle load, the cardiopulmonary load also increases, and the relative calorie consumption can also be improved. In the training I help students do, there are not many belly-rolling movements, and they all rely on the overall amount of exercise and compound movements to train the core. Let's demonstrate a set of abdominal and core strength exercises, which require not only abdominal strength, but also the help of other muscle parts, and exercise a certain degree of heartbeat load. After a group of exercises, rest and repeat several rounds, which can achieve good exercise. Other sports or actions can also be added. ● Rod forward stride 1. High pole support, abdominal tightening, keep the body in a straight line. 2. Step your feet forward to the palm of your hand in turn, remember to step lightly, not forcibly. 3. According to personal ability, the feet take turns 10-20 times, and the degree of stepping forward is different with different softness and muscle strength. ●V rise 1. Lie flat with your arms straight behind your head and your body in a straight line. 2. The abdomen rolls up and down at the same time, the palms and legs keep straight and touch each other in the middle, and then don't put them back on the ground. 3. Repeat the action 15 times, and the number and speed can be adjusted according to the individual. ● Rod change 1. Rod-shaped support, palm up, body in a straight line, abdomen. 2. Raise your knees horizontally without touching the ground, and take turns *** 10 times. 3. Then straighten your hands forward in turn, taking turns *** 10 times. 4. Straighten your arms immediately and prop up your body for mountaineering. Run your feet forward gently in turn, using your abdomen for 20 seconds. 5. Keep three continuous actions uninterrupted. Keep the abdominal core output during the process and try not to shake your body. 1 Adjust the speed according to personal ability. Lie flat with your arms straight behind your head and your body in a straight line. 2. The abdomen rolls up and down at the same time, the arms are kept straight, the knees are bent when the feet are in the middle, the palms and legs touch the ankles when they are in the middle, and the feet are kept straight and steady, so don't put them back on the ground forcibly. 3. Repeat the action 15 times, and the number and speed can be adjusted according to the individual. Everyone's body can be different, so it is most important to adjust the number of times, seconds and groups according to their respective abilities and maintain the correct posture! The training demonstration is for reference only. If the movements are not smooth, please consult a professional coach!