First: the difference between reducing fat and losing weight; Reducing fat means reducing the fat content in the body. Low body fat rate will make you look good and have a sense of lines. The body fat rate of normal men is about 10%-20%, and that of women is about 17%-30% (the specific measurement standards are slightly different). Losing weight means losing weight, which may just be reduced from a big fat man to a small fat man, just a change in weight.
Second: fat reduction is a systemic exercise consumption, and the concept of local slimming such as reducing stomach, stovepipe and waist simply does not exist. (Little friends who want to lose weight and lose weight polish their eyes and see clearly! )
Third: Reducing fat is not only aerobic exercise such as running, cycling, swimming and aerobic exercise, but also strength training.
Why do many people tend to rebound after running, cycling, aerobics and other sports?
This is mainly caused by low body muscle content.
Because muscle is the main source of heat produced by human body. The higher the muscle content, the more calories are consumed, and the fat is not easy to accumulate. On the contrary, if the muscle content is low, the basal metabolic rate of the human body will be low, the calories consumed will be correspondingly less, and fat will be relatively easy to accumulate.
Therefore, friends who want to lose weight should not only do aerobic exercise, but also cooperate with strength training to improve muscle content, thus improving basal metabolic rate.
Fourth: to reduce fat, we should reasonably match the diet.
"Diet control" and "diet" are two concepts. Diet control is to avoid bad food, such as high calorie and high sugar, rather than avoiding high quality food (high protein content). Dieting means eating less or not eating. The amount and food you eat can't maintain the nutrients your body needs, which directly affects your metabolic function. Even if you eat less in the future, it is difficult to lose weight.
In fact, if you want to lose fat effectively, it should be energy consumption > energy intake (exercise is the healthiest and most reasonable way to lose fat).
Fifth: Reducing fat requires persistent determination.
The exercise cycle of a normal human body is three to six months. Only through systematic training can we achieve a very good fitness effect. After the effect is achieved, it will be consolidated for half a year. Only in this way can the body memory be reshaped and it is not easy to rebound. In other words, in order to achieve its best effect, we must persist in continuous training for at least one year. The longer you persist, the higher your physical fitness and the better your grades will naturally be!
Sixth: the purpose of reducing fat; The purpose of all sports is to pursue health.
What is health? What suits you is health! All exercise should be moderate, and exercise moderately according to your own physical condition to restore the true colors of health!