54 kg class Zhou Weitong PK 56KG class Fan Bingbing
Many girls who are losing weight attach great importance to the figures in weighing scale. Don't say it once in the morning and evening, and weigh it when you are dressed and undressed. Are the numbers on the weighing scale really that important? In fact, the significance of slimming is not to lose weight, but to shape a perfect figure curve. Speaking of which, let's take a look at the figure comparison of the two actresses.
Zhou Weitong, the sexy goddess, weighs 54kg, and Fan Bingbing weighs 56kg. Although the weight is only 2KG, her figure is quite different. One is concave and convex, and the other is ... yes, you are not mistaken. The fat floating on the water is Ye Fan. ......
They are all sexy water * * *, a water hibiscus, full of curves ... And here in Ye Fan, all kinds of unicorn arms, bucket waists and wide backs are simply horrible.
The same perspective clothes, different bodies show different effects, naturally.
F-cup bust completely defeated Ye Fan, but the key point is that Zhou Weitong also has sexy vest line, and Ye Fan's waistline kills in minutes.
Although the weight difference is not big, I can see the difference at a glance and feel bad for Ye Fan.
47 kg Mabel Yuan PK 48KG G.E.M.
Mabel Yuan said nothing more about the goddess of vest line. At that time, several groups of photos of vest line directly set off a fitness frenzy in the entertainment circle. But G.E.M., who is about her weight, always complains about her figure.
It's also a navel dress. There's really no harm in not comparing. ......
Meat floss is closely followed by two forms, which have a great influence on the body.
Obviously, the weight is almost the same, but the physical difference can be so big!
lose weight
After reading the comparison of several actresses, I think you are very thoughtful. Losing weight is not exactly the same as losing weight. Losing weight can really show that losing weight is working, but don't forget that the ultimate goal of losing weight is to build a better figure, not just to change the numbers on the weighing scale.
The most intuitive thing is to compare the same weight of fat and muscle. Now you know the importance of reducing fat and increasing muscle, right? But reducing fat and increasing muscle is not suitable for chubby people with too much body fat. Chubby people want to get in shape. It is recommended to lose fat first and then gain muscle. For people with normal weight, if you want to build a good figure, you can lose fat and gain muscle at the same time.
How to reduce fat and increase muscle is the most effective?
1. Prescribed diet
First of all, we must change our diet. If you want to lose fat quickly, you must reduce the calorie intake in your diet. Of course, it is necessary to control the intake of diet on the basis of ensuring daily physical needs. You can adopt a low-calorie diet for three days in a row and a high-calorie diet on the fourth day. Because reducing calories helps to reduce body fat, but it also leads to muscle loss, so don't blindly adhere to a low-calorie diet.
Let me share a simple formula to help you understand: low-calorie days take 50% of the usual calories, and high-calorie days take 30% of the usual calories. For example, from 3oo grams to150g, and after three days to 390g.
Recommended foods to lose weight and gain muscle: broccoli, boiled eggs, salmon, beef, avocado, celery, asparagus, chicken breast and brown rice. ......
Pay attention to oil control in diet, fried foods and foods with high sugar content can't be eaten!
2. Reduce fat and increase muscle plan
In addition to diet, exercise is also an essential part of reducing fat and increasing muscle. So what is the best exercise for women to achieve a good effect of reducing fat and increasing muscle?
Combination of aerobic and anaerobic exercise
Aerobic exercise can help reduce fat, and anaerobic exercise can effectively increase muscle. The combination of the two can achieve the ideal effect of reducing fat and increasing muscle.
Recommended sports: Squat, jumping, belly rolling, flat support, running, swimming, aerobics, cycling, skipping rope, climbing stairs ... Please refer to the gym training plan for details of strength training.
Women's fat loss and muscle gain program
Day 1: Chest: 4 groups 10- 12 times; Flat bench press 4 groups 10- 12 times; Dumbbell bench press 3 groups 10- 12 times; Dumbbell bird group 3 10- 12 times.
Push-ups, wide support, 4*8 narrow support, 4*8 weight-bearing squat, 3* 12
The next day: return: 4 groups 10- 12 times; Narrow grip backhand pull-down 4 groups 10- 12 times; 4 groups of barbell rowing 10- 12 times; Rowing with one arm dumbbell for 3 groups 10- 12 times.
Squat weight: 3* 12
Day 3: Shoulders: 4 groups of barbell push shoulders 10- 12 times; Dumbbell push shoulder 4 groups 10- 12 times; 3 groups of side lifts 12- 15 times; Bend over dumbbells, row 3 groups 10- 12 times.
Abdominal muscles: four groups of supine leg lifts were exhausted; Four groups are exhausted.
Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic), and about 200-240 sit-ups (7-8 groups, 25-30 in each group).
Day 4: biceps brachii: barbell bending 4 groups 10- 12 times; Sit on dumbbells and bend each arm alternately 10- 12 times, divided into 4 groups; The priest's stool was bent for 3 groups 10- 12 times.
Triceps brachii: narrow grip bench press 4 groups 10- 12 times; Four groups of supine barbell arm flexion and extension 10- 12 times; Press the gantry frame for 3 groups 10- 12 times.
Aerobic exercise for 30-40 minutes (skipping rope, running or aerobic), and about 200-240 sit-ups (7-8 groups, 25-30 in each group).
Day 5: Legs: Smith Squats 4 groups 10- 12 times; Back pedal for 4 groups, 10- 12 times; Lunge 4 times, about 20 steps back and forth; Leg bending 4 groups 10- 12 times.
Abdominal muscles: same as day 3.
The rest between groups is 1-2 minutes.
Summer is coming. If you want to be the most eye-catching scenery on bikini beach, practice your body now!