The pursuit of good-looking figure depends not on weight, but on body fat rate. Just like a friend of the author, she announced her weight three times a week. From the first time she lost 100, to 49 kg, and then to 48.8 kg, she enjoyed losing weight.
But seeing her figure, height 155, her figure is seriously unbalanced, and the curve is not good-looking, so it is definitely problematic to take weight loss as the purpose of weight loss.
Losing weight is actually to lose excess fat in the body. Only when the body fat is reduced, the whole body will gradually lose weight. In the process of losing weight, when the muscle mass increases, your weight may not drop, but your body shape is developing better and your body metabolism will increase. This is the real purpose of losing weight.
Only a uniform and thin figure with a certain amount of muscle can be considered a good-looking figure. Unlike my friend mentioned earlier, the abdomen, chest and legs are thicker, while the arm storage and clavicle are thinner. Such a figure seems to have no aesthetic feeling at all.
In addition, without partial weight loss's statement, you should choose total aerobic exercise to lose weight, simple stovepipe and arm. This amount of training is hard to make you slim down. With this knowledge, we can lose weight correctly.
In view of losing weight, the author has two suggestions:
First, diet control.
1. Reject all high-calorie diets and foods with high sugar content, such as fried mutton kebabs, fried chicken legs, hamburger slices in fast food and cakes, drinks, milk tea and biscuits with high sugar content.
2. Develop good eating habits, such as drinking water before meals and not drinking soup after meals; Chew slowly and chew food carefully; Don't sit or lie down after dinner. Go out for a walk 1 hour or stand for 30 minutes. Can these little details help you lose weight? Thin? Come down.
3. The daily calorie intake is 20% less than usual. Reducing 300-500 calories a day, ensuring that the calorie intake is higher than the basic metabolism of the body, eating regularly at three meals, and not eating snacks and late-night afternoon tea at other times can effectively control the diet.
Second, keep exercising.
It is a daydream for most people to lose weight if they want to lie down and sleep. Only by letting the body move and continue to exercise can the body consume calories continuously, resulting in a heat deficit. However, the greater the calorie gap of the body, the better the effect of reducing fat will be. Combining strength training with aerobic training during weight loss can effectively reduce fat and prevent muscle relaxation during weight loss.
Finally, I recommend six HIIT intermittent movements, combining strength with aerobic exercise, which are suitable for busy office workers. HIIT allows you to burn fat efficiently and play a role in shaping while reducing muscle loss.
HIIT intermittent action can make the body consume a lot of calories in a short time and continue to burn fat after exercise. The time of each exercise is controlled within 20 minutes, but you can burn fat for 24 hours after exercise.
Action 1: Opening and closing jumps (4 groups every day, 20 seconds in each group, 25 seconds apart)
Action 2: Squat (4 groups every day, 25 seconds in each group, 30 seconds apart)
Action 3: Lift your legs high (4 groups every day, 20 seconds in each group, 25 seconds apart).
Action 4: Plate support (4 groups per day, each group 1 min, with an interval of 30 seconds)
Action 5: Bobby jump (4 groups every day, 20 seconds in each group, 30 seconds apart)
Action 6. Mountain climbing (4 groups every day, 25 seconds in each group, 25 seconds apart)
Note a few points: intermittent time is not for you to lie down and rest, you can stand and move your hands and feet; You can't do one action after another, so you can't stick to it; 3-4 days of training per week is enough, and the body needs enough rest time; HIIT interval exercise is not recommended for people with high body fat rate, mainly because the heart and body can't support this intensity. For the sake of safety, it is suggested to improve physical fitness by jogging first; Wear a yoga mat to protect yourself during training.