Heat consumption method of fat meat
Strength training will build muscles, and more muscles will help you burn more calories-even if you do nothing but sit. Strength training is the most critical part of every project, not just emphasizing long-term slimming. Think of it this way: In the thorough examination of metabolism, you can see that the muscles are "thirsty". The more muscles you have, the more fuel you need. If your goal is to lose fat, then this is the benefit that strength training can provide you.
Treadmills and spinning bikes are usually considered as the fastest way to eliminate body fat. If your goal is to improve cardiovascular health, increase endurance or just burn extra calories, then they are of course practical. If you want to reach an S-shape, then strength training is your most powerful ally.
The energy consumed by adults every day
Basal metabolic rate
The human body lies on an empty stomach in the environment of 18 ~ 25℃, and the energy required to maintain body temperature and the most basic life activities of organs is called basal metabolic energy. The energy consumed per kilogram of body weight per hour is called basal metabolic rate BMR. It is equivalent to the energy consumption of people at absolute rest, and the corresponding power of normal adults is 67 ~ 87 Joules per second.
Energy consumption of some major activities
Adults who do general activities consume about 65,438+0,000 kilojoules of energy every day. For college students, the average daily energy consumption of a 60 kg boy is about 12600 kilojoules, which is about 3000 kilojoules according to the calculation of 1 kilocalorie = 4. 184 kilojoules. The average daily energy consumption of girls weighing 55kg is about 8820kJ 2 100kcal. The international health organization stipulates that the daily calorie intake per capita reaches 1000 kilojoules, and the contract is 2400 kilocalories, even if it reaches the food and clothing line. The United States, Russia, France, Canada and Australia are 1.4 ~ 1.5 kJ, and Japan is 1.2 kJ. 1982 The second nutrition survey in China showed that the average daily calorie intake of boys and girls in China was 10400 kilojoules. In order to maintain life, people always need a basic energy supply, which is called basic metabolism. There is an academic explanation for basal metabolism, which refers to the minimum energy requirement for all organs of the human body to maintain life. The measurement method is the energy metabolic rate when the human body is awake, quiet and the brain is not thinking, which is not affected by muscle activity, environmental temperature, food and mental stress.
So, how to calculate the basal metabolism needed by the human body? Don't worry, scientists have given an approximate formula:
Female: Basic calorie = weight kg x 18.
Man: basic calories = weight kg x 20
The energy calculated according to the above two formulas is the energy you need to sustain life. Without it, there is a problem. Obviously, human beings are not animals that sleep after eating, so they should take part in some activities. So the basic metabolism is far from our requirements, and people are machines. As long as they exercise, they will consume energy. Generally speaking, people's daily calories = basic calories needed for basic metabolism+calories needed for digesting food+calories needed for physical activities. So what is this message? If you are too lazy to calculate, you can refer to the following information. Male: 2200-2400 kcal female: 1900-2 100 kcal. Therefore, to maintain normal life activities, people must provide corresponding energy, and to lose weight, they must consume energy.
Human calorie consumption skills
swim
Swimming is best for summer. It can not only resist hot weather, but also lose weight, which can be said to be a combination of weight loss and entertainment. And swimming consumes a lot of calories. Butterfly swimming can consume 470 calories every 20 minutes. Therefore, summer.
Don't just want to play in the swimming pool in season. Spend half an hour burning fat. However, it should be noted that people will be particularly tired and hungry after swimming, so they should do a good job of diet control after swimming to ensure that the calories consumed will not be supplemented.
rope skipping
Skipping rope is an aerobic exercise suitable for losing weight. Moreover, the cost of skipping rope is relatively low, and the venue requirements are not very strict. You can also exercise at home. Skipping rope for 30 minutes every day can consume 440 calories, and it takes 7200 calories to lose 1 kg of fat. Skipping rope can lose 1 kg of fat in less than 5 hours. Therefore, MM who wants to lose weight can consider skipping rope, but they must stick to it. After skipping rope, it is recommended to rub the calf and relax the tense calf to prevent it from becoming a muscle leg.
Play badminton
Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 calories. Many girls like playing badminton. However, it should be noted that if you haven't played badminton for a long time, you will be very weak after practicing once the next day. So after playing badminton, your arms should be * * *. Regular practice of badminton can also improve the flexibility of the body.
play squash
The fastest way to lose weight in summer is to play squash. Playing squash consumes a lot of calories, which can make you lose weight quickly in a short time and excrete fat and toxins from your body. Playing squash for 30 minutes every day can consume more than 450 calories. But playing squash requires a venue and a high reaction speed. It's a little difficult for MM to exercise.
play volleyball
Playing ball is a kind of exercise that burns body fat. Besides playing badminton, you can also play volleyball by burning calories. You need the strength of your arms and legs when you play volleyball, so you can choose to play volleyball if you want to lose your arms and legs. Playing volleyball for 30 minutes every day can consume 160 calories.
play table tennis
Playing table tennis doesn't seem to require much calories. If you think so, you are wrong. Playing table tennis can exercise the muscles of the whole body and improve people's reaction ability. Playing table tennis for 30 minutes every day can burn 130 calories.
blow up a balloon
The method of blowing balloons sounds a bit strange, but not everyone knows the magical slimming effect of blowing balloons. For example, the money of You from the Stars is also lost by blowing gloves, and the principle is basically similar. Blowing 50 balloons at a time is the same as running 10 minutes.
Jogging in water
We all know that running has a good slimming effect, and jogging in water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 calories.
Run stairs
Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight. Climbing stairs for 30 minutes can consume 260 calories, which is more than * * * * 10 times, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800- 1500m.
dance
Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging. Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.