1. My friends know that when I see many people struggling for their weight, I usually go forward and say something. Weight doesn't really mean anything. Losing weight and reducing fat are different; Many people confuse weight loss with fat loss.

Losing weight refers to the reduction of the total weight of our body, including fat, muscle, water and other substances. When we lose weight, what we want to lose is not bone marrow, muscle or body water, but fat and body fat rate.

3. Muscle gain and fat loss lead to constant or increased weight; We exercise muscles through fitness exercise, which not only consumes fat, but also increases bone marrow density, muscle mass and volume, strengthens muscle function and increases the proportion of muscle in the body. So don't care too much about the weight figures. It depends on whether the overall shaping is good or not, which is more important. At the same weight, muscles will look tighter and fat will bring bloat.

So, everyone has heard of this sharing, please don't care too much about your weight. Observing your body shape or waist circumference and chest circumference over a period of time can measure your weight, and it doesn't mean everything.

The third point: simple anaerobic exercise and aerobic exercise can not achieve the best shaping effect; Briefly talk about what is aerobic exercise and what is anaerobic exercise. When our exercise intensity is relatively low, our energy consumption is also very small. Oxygen has time to be delivered to tissues and cells, and the body's nutrients (glycogen, fat, protein, etc. ) will burn fully to meet the energy demand of exercise.

This kind of exercise is aerobic exercise, and the low intensity and long duration are basically aerobic exercise (such as brisk walking, jogging, long-distance slow swimming and slow cycling). When we do strenuous exercise, the exercise is over before oxygen is delivered to tissues and cells. This kind of exercise is called anaerobic exercise (sprint, short-distance swimming, weight lifting, gym equipment exercise).

Aerobic exercise is a slow and lasting energy supply system, which mainly consumes carbohydrates and fat. When our exercise is enhanced to a certain extent and exceeds the metabolic energy supply of aerobic system, anaerobic metabolism will begin. Anaerobic exercise can only use sugar as fuel, which will provide energy quickly, but the productivity is relatively small.

Aerobic exercise consumes fat and glycogen, while anaerobic exercise only consumes glycogen, so when we go to the gym, we suggest anaerobic exercise before aerobic exercise.

Speaking of which, it suddenly occurred to me that I often see the phenomenon in the gym: some fat people start running on the treadmill as soon as they enter the gym! I spent all my time in the gym on the treadmill, running and running. Maybe I thought it was almost time, and then I ended my day's exercise. In fact, in the process of exercise, the glycogen in the body is consumed in the first half hour, and our fat is not consumed. They felt very happy after running. They have sweated so much today, and it is estimated that they can lose a lot of weight. In fact, they don't know that they are not burning body fat.

The fourth point: girls are afraid of long muscles when doing strength training. In fact, you are wrong; When we are exercising, aerobic exercise only plays a role in reducing fat. Simple aerobic exercise has poor shaping effect and is easy to rebound. If you observe, girls with really good figure have strength training. First of all, when we are not exercising, increasing muscle content can improve metabolism and consume calories. Muscles can make lines look better and make our bodies firmer.

Many girls are afraid to do strength training because they are afraid of big muscles. In fact, this kind of worry is unfounded. First of all, exercising muscles is not equal to long muscles. Stimulating muscles can improve metabolism and help you consume more calories, but it doesn't necessarily lead to muscle hyperplasia, just as a car engine can increase horsepower but the engine won't get bigger. Secondly, the growth of muscle needs androgen. The androgen level of girls is about one twentieth of that of boys, so the potential of muscle hyperplasia of girls is very small. So please don't worry, just practice.

The above basically covers a lot of our common fitness knowledge.

Fifth point: Some problems we encounter in daily fitness:

1. Will running make our legs thicker?

Running doesn't actually make our legs thicker. For people who have no exercise foundation or exercise for the first time, it will lead to water filling and muscle edema. Don't give up, keep exercising. Slowly, subcutaneous fat will be consumed, thighs will naturally become thinner, and lines will come out, which is very beautiful. You can stretch before and after running.

2. How to lose fat without losing muscle?

The so-called fat reduction is actually a little more fat than muscle. To minimize muscle loss during fat reduction, you can pay attention to the following points: 1. Insist on strength training and give the body a reason to keep muscles. 2. Don't keep the aerobic time for too long, increase the intensity and control the time within 1 hour. 3. Don't lose fat too fast, too fast will inevitably lead to muscle loss.

3. How to choose the dumbbell that suits you?

Strength training is very important for fitness; A good dumbbell posture is very important. For beginners, choosing a standard movement can lift the weight of 15 times. Pay attention to standard weight. Most girls can start from 3-6 kg, and men can start from 10- 15 kg. If there are no conditions, you can also use the sand in the mineral water bottle as a dumbbell.

4. Should abdominal muscles be practiced every day?

Abdominal muscles are hard-working muscles. You can practice more, but you don't have to practice every day, just 3-4 times a week. Cyclic training can be used in every training to maximize the stimulation of abdominal muscles. But remember, abdominal muscles are exposed, not practiced. You must lose all the body fat. First, you lose your own fat, and it will be very easy to practice your abdominal muscles.

5. How should boys practice their chest muscles?

If you want to make your lines look good, you must first reduce fat; There are many ways to practice chest muscles. I think the best thing is barbell bench press. The resistance movement of the instrument is better for muscle stimulation. Secondly, if there are no conditions, you can do push-ups at home, and the effect is good.

What should we pay attention to when exercising in hot summer: 1. Add more water. 2. Exercise can be slowed down, and exercise should not be too overloaded. 3. Try to exercise indoors.

Finally, to sum up: if you exercise, you can do anaerobic exercise first and then aerobic exercise, and combine the two. A friend around you runs on the treadmill as soon as he enters the gym. You can tell him it's wrong. We are already very professional. Girls should not be afraid to exercise their muscles. Muscles are actually hard to grow. Those bodybuilders are very strict about diet and exercise in order to keep fit.

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