Many people fail to lose weight for two reasons: one is laziness, and the other is lack of self-control.

See, some people in the restaurant lose weight by dieting or eating one or two meals a day. Although some people lose weight, your health is getting worse and worse. (three meals a day)

You must have dinner, or if you eat all night and the next day, you will absorb more fat. Not only will you not lose weight, but you may gain weight.

Reducing fat means losing weight. Losing fat doesn't mean losing weight at all. These are two different things. Reducing fat simply means reducing body fat and making your body more symmetrical. Weight loss may be accompanied by dehydration, decreased muscle content and decreased body structure.

Many people go to some slimming courses, saying that losing more than 65,438+00 kilograms for seven consecutive days often means that you are temporarily dehydrated due to a lot of exercise, and your weight will definitely drop significantly, and you will feel satisfied when you get on the scale. But if you are a fat man, you can become a sweaty fat man with only a few ignorant exercises. Except for weakness, there is still no change in essence, and some irreversible damage may be caused.

Exercise consumes fat in two ways: aerobic exercise and interval training.

Aerobic exercise I recommend jogging and swimming. If you want to use aerobic exercise to reduce fat, you should meet the following requirements: continuous, moderate and low exercise intensity, and heart rate within a certain range.

Keep exercising for more than 25 minutes, 1 hour. It takes more than 25 minutes to start consuming fat and less than 25 minutes to consume carbohydrates. One hour is the upper limit. If aerobic exercise exceeds 1 hour, fat will continue to be consumed, but the amount consumed by protein will greatly increase, which means that your muscles will be reduced, which is not good news for everyone. Muscle loss means decreased strength, decreased anti-fatigue ability and increased risk of injury.

Intermittent training, with high training intensity, short training time and insufficient rest, requires a lot of oxygen to provide. It has the function of reducing fat, does not consume fat during training, and greatly improves the metabolic rate 1-2 days after training. It is basically equivalent to 30 minutes of aerobic exercise 10 minutes.

Many women will ask another question: Can I do strength training? If you have muscles, will they be particularly big? That would be ugly. This is a naive question in Europe and America, and no woman will ask it. There are probably three reasons: First, doing physical exercise is a part of their life. Second, women's androgen level is limited, and no matter how hard they practice, they can't become men's muscles. Women's general strength training is to show muscle lines, without particularly large muscle circumference, unless they take testosterone like some bodybuilders. The third reason is that long-term strength training can not only reduce the level of body fat, but also keep you in good shape and shape a better body curve.

Compared with fat with the same weight, the volume of fat is about 1.5 times that of muscle, which means that for two people with the same weight, a figure with high muscle mass is better than a figure with high fat content.

Let me make an analogy. Two people of the same weight, one looks fat and the second looks thinner than the first. Because the second person has more muscles than the first person.

Eating an apple a day can prevent cancer and decompose fat. There is always time to eat apples.

Part of the content is transferred from "City is Gym"-Parkour and its own weight training, thanks to the author Gao Ke.