Due to the high work pressure and fast pace of life, the number of mildly obese people gradually began to increase. Many people can't say how fat they are, but they definitely don't look thin and their stomachs are slightly swollen. The body fat rate of this mildly obese group is generally around 20%-25%.
For male friends, a body fat rate of less than 25% cannot be called obesity. They are caught between chubby and obese, which is particularly embarrassing, but it is this embarrassment that makes many people want to get rid of the status quo.
Many people set a high goal from the beginning, that is, they want to see the ABS gentleman they were born with, but they have never met them.
But the body fat rate of about 20% can't let us see the shadow of abdominal muscles. If you want abdominal muscles to appear, the body fat rate needs to be reduced to about 15%.
So what should we do?
The following provides you with a fat reduction plan and precautions.
1. Take action: control your diet and stick to fitness training.
For fat reduction, many people only pay attention to dieting, which can not bring good fat reduction effect, but harm the body, leading to a continuous decline in body metabolic value, and it is particularly easy to rebound.
So don't rely too much on dieting in diet. We just need to make sure that we don't eat too much extra food and don't eat too much for three meals a day under normal conditions. It is enough to maintain a seven-point perfect score.
As long as you can control your diet, the body fat rate is still easy to come down. But in this process, please give your body some time and don't give up after a week without any effect. Fat loss or muscle gain should be calculated in months.
In addition to diet control, you need to do some exercise to help you accelerate your fat consumption. In fat-reducing fitness training, aerobic exercise is the main exercise, followed by anaerobic strength training.
During this period, we should pay attention to both aerobic exercise and anaerobic training, because aerobic exercise can help us consume body fat, while anaerobic strength training can help us increase muscle mass in the body, thus improving our basal metabolic rate and helping us lose weight.
If you arrange aerobic exercise and anaerobic strength training at the same time, the best way is to do aerobic exercise after anaerobic strength training.
2. change your mind: don't be too impatient, don't be greedy.
I often mention that fat can't be gained in a day, let alone lost in a few days, which is a slow process.
During the period of reducing fat, we must give ourselves some time, because if we lose fat too fast, it will have a certain impact on our body, such as loose skin.
Don't be too harsh on your diet. Lose weight and eat rice. The harm of dieting is also mentioned above. I hope you don't touch this red line.
In addition, don't just pile your time on sports. I can't wait to practice in the gym for three or five hours a day. Such overloaded exercise will also have a negative impact on your health. So if it is anaerobic training plus aerobic training, it can be controlled at 1.5 hours. If it is only aerobic training, it can be controlled at about 50 minutes.
Finally, I would like to remind you to lose weight scientifically. As for some stunts circulating on the Internet, it is not advisable to wrap plastic wrap around your body, wear thick clothes or even sweat clothes.
Ok, this issue is shared here. If you have any actions and methods you want to know, you can leave a message at the end of the article or write to me directly.
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