1, fat loss is all systemic, and muscle gain is local.
Partial weight loss is a false proposition. Simply put, no matter how many sit-ups, you can't burn abdominal fat directly. The abdominal pain you feel is only because lactic acid accumulates in your abdominal muscles after exercise.
So the so-called thin legs, thin arms and thin stomach are all thin.
The most suitable exercise to lose weight/fat is long-term aerobic exercise: jogging, brisk walking, skipping rope, etc. And short-term high-intensity fat-reducing exercise: HIIT, weight-reducing exercises, etc. Through these exercises, controlling the diet with low fat and high protein is the correct way to reduce fat.
2. Exercise determines whether you are thin or not, and stretching determines whether you are beautiful or not.
In the first month when a person enters a state of exercise from a state of inactivity, he will feel that his flesh has hardened, his body has widened, his weight has become heavier, and the whole person is not good. So I came to the conclusion that "my fat has turned into muscle!"
This statement is very Wu Yifan, because it is said that he said in a program that fitness is to turn body fat into muscle ... so many netizens applied to interview his fitness instructor. Because fat and muscle are two different substances, can a chicken become a fish?
The only way to reduce fat is by controlling your diet and exercising effectively as mentioned above.
The phenomenon of hardening and widening needs to be improved by stretching. If you find stretching useless, it proves that you need longer time, stronger stretching and a treasure to stretch the foam shaft.
3. The longer you exercise, the better. The slower the movement, the better.
The longer the exercise time, the better, which means as much exercise as possible within the range of personal tolerance. For example, if you have the strength to exercise for half an hour,/kloc-don't give up after 0/5 minutes.
The slower the range of motion, the better. For some anaerobic and strength training movements, such as lifting dumbbells and doing squats. Take squat, for example, the faster the squat moves, the more labor-saving, but the worse the effect. When you squat slowly, you will find that your thighs are particularly sour, which is really in place.
4, it is not contradictory to gain muscle and reduce fat, and fat reduction should be moderately anaerobic.
For most people, losing fat and gaining muscle are actually two things that are not contradictory. Because you only do aerobic exercise and control your diet when you lose weight, it is easy to have muscle loss and metabolic decline, and then there is a platform period, which cannot be reduced. Doing aerobic exercise 15 minutes or so can save this problem well. You can keep some muscle mass while losing fat, so you can pull the weight loss progress bar faster.
Data expansion:
Physiological mechanism
The main function of exercise diet is to regulate metabolic function, enhance fat consumption and promote fat decomposition. Exercise can increase the utilization rate of sugar and protein, and prevent excess sugar and protein from being converted into fat, thus reducing the formation of fat. Sugar is the main energy substance of human body. Exercise can consume sugar intake and store sugar, and prevent excess sugar from being converted into fat. Muscle exercise can enhance the metabolism of protein in muscle tissue, enhance the metabolic capacity of muscle cells, increase muscle fibers and reduce fat storage.
conventional process
1. Jogging
Jogging intensity is small, and the body can keep moving for a long time, which is mainly powered by aerobic oxidation energy supply system. Each jogging time is controlled at about 30 ~ 60 minutes.
rope skipping
Skipping rope is a very effective aerobic exercise and also a bodybuilding exercise. It can not only enhance the cardiopulmonary function and the muscles of the main parts of the body, but also train the sense of balance and agility of the body, which is of great help to the coordination, posture and weight loss of the body. This is a sport for all ages. Skipping rope can burn 600 ~ 1 000 calories as long as the speed of 120 ~ 140 times per minute is guaranteed.
swim
Swimming is an exercise based on aerobic metabolism in the special environment of water. Can increase energy consumption, accelerate fat metabolism, reduce fat storage in the body, so that more energy is emitted in the form of heat, thereby enhancing the direct effect of weight loss and accelerating the speed of weight loss. In addition, swimming can also reduce the pressure of limb movement and play a certain protective role on limbs. When swimming to lose weight, you should exercise for a long time, generally not less than 1 hour each time, and control it at 1 ~ 3 hours. You can exercise at least three times a week, or you can exercise every day, so that you can lose weight with a lot of exercise and high energy consumption. But the intensity of exercise should be small, and aerobic exercise should be guaranteed.
Step 4 stretch
Every action of stretching is aimed at specific muscles, which can lengthen the muscles of the body and accelerate blood circulation, thus playing the role of burning fat. Slow down when stretching, and stop when your muscles feel a little sore. Don't forget to breathe while keeping stretching. At this time, you can take a deep breath or two to relax. In general, it is best to stick to a round for about 7 seconds.
5. Aerobic exercise
Aerobics is to improve the basic metabolism of the human body by making all parts of the body do aerobic exercise, so as to achieve the effect of losing weight. When doing aerobics to lose weight, you should choose the right time to exercise according to your actual situation. Generally speaking, the best time is afternoon.
6. Yoga
Yoga is to regulate the human body through breathing and exercise, so that the qi and blood of the human body are smooth, so as to achieve the purpose of losing weight, and it can also regulate the endocrine system of the human body. Yoga practice includes three parts: posture, breathing and meditation. This is not a simple stretching exercise.
Matters needing attention
1. The choice of exercise mode varies from person to person.
2. Exercise to lose weight should be combined with diet control.
3. Exercise to lose weight should be persistent and step by step.
4. The intensity, duration and frequency of exercise should be within the safe range of the health and cardiopulmonary function of the weight-losing object.
Within range.
5. Warm up before exercise.
6. Don't eat for 30 minutes after exercise. Because the gastrointestinal blood vessels are contracting at this time, eating will affect digestion.
7. Don't drink plenty of water after exercise, because after water is absorbed by the stomach and enters the blood, it will increase blood circulation and put a burden on the heart.
References:
Baidu Baike Sports Lose Weight