Only by reducing the amount of fat on your body can you be slim. Generally speaking, if the body fat rate of girls falls below 24% and that of boys falls below 20%, your figure will be within the standard range.
In order to reduce the body fat rate, we need to reasonably reduce the calorie intake and increase the body's calorie expenditure, thus expanding the calorie gap and allowing the body's reserve fat to participate in consumption.
Let's share several effective fat burning methods, reduce 5% body fat in 60 days and restore slim figure!
1, the daily calorie intake is reduced by 400 calories.
Reducing the calorie intake by 400 calories than usual can make the body consume reserve fat, but excessive dieting is not recommended. The average person's daily total calorie consumption is between 1800-2200 calories. If your daily calorie intake is less than 1000 calories, which can't meet your body's basic metabolism, then your body will feel "famine", thus entering the protection mechanism and choosing to consume muscle instead of decomposing fat.
Therefore, the daily calorie demand of muscles is more vigorous than that of fat. Therefore, reasonable calorie intake should be less than 400 calories than usual to meet the basic energy needs of the body and maintain the metabolic level of the body.
Step 2 join strength training
When doing fitness training, don't just do aerobic exercise. It is recommended to do more strength training. For every kilogram of muscle added to the body, 50-70 calories will be consumed every day. Only by increasing muscle mass can the body's calorie consumption level be improved, avoiding excess calories and inhibiting fat growth.
In strength training, compound movements are the first choice, and training movements with multiple muscle groups and joints will have higher muscle gain effect. Common movements such as pull-ups, push-ups, rowing, bench press, etc. are all good compound movements.
3. Get enough protein.
Protein food can improve the thermal effect of the body. When the body breaks down protein food, it will consume more calories than other foods. Protein food can also provide amino acids for muscle growth and synthesis, so that the body can maintain a high level of metabolism.
Usually, you can eat high-quality protein, eat two egg whites for breakfast, drink a cup of sugar-free soybean milk or skim milk, choose boiled chicken breast and steamed fish for lunch, and eat boiled shrimp, oysters or tofu, dairy products and other foods for dinner, so that your hunger will be greatly reduced and you won't always want to overeat.
4. Jog for 40 minutes every day
There is no denying that jogging training is a sport suitable for all citizens, and there is no threshold. Jogging can improve the overall physical quality of the body, enhance cardiopulmonary function and promote the body to burn fat.
Long-term aerobic exercise can lead to muscle decomposition. If you jog for about 40 minutes every day, you can reduce muscle decomposition, continue to consume body fat and reduce body fat rate.