1, Puff Girl
This kind of girl usually looks slim and may not eat fat, but her muscle mass is very low, in fact, her body fat is high. Strictly speaking, a puffy figure is not a perfect figure.
To reduce body fat, you need to increase your exercise. For puff girls, strength training is the best way to lose fat and gain muscle. Don't think that you don't need exercise because you don't look fat! In terms of diet, try to eat healthy fats (such as nut oil and olive oil). ), and with the right amount of protein. Never eat too many sweets, because you are not fat!
2. Six methods to reduce body fat rate
First: control your diet.
The biggest reason why we get fat and gain weight in the abdomen is diet. So if you want to lose weight, it is most important to control your diet. Of course, diet control doesn't mean you have to give up all the meat, stay vegetarian, or go on a diet or do something extreme. We just need to control our daily intake, adjust our diet and eat less and more meals. You used to have three meals a day and a bowl of rice at a time. You adjust to five meals a day, half a bowl of rice for dinner, some whole wheat bread, fruit or egg white for dessert.
In terms of diet, try to control fried foods and sweets as much as possible, and give up drinks and snacks, supper and so on. Don't limit yourself too much, just pay attention to eating at ordinary times.
Second: family hiit training
Speaking of aerobic exercise, many studies show that hiit training is the best at present. It can make you reach the heart rate of burning fat in a short time, help your body's muscle endurance, and effectively improve your sports performance. And for a long time after training, your body will be in a state of burning fat continuously. Hiit movement is composed of several movements with different intensities, which are added to the intermittent generation plan.
Third: ride a bike.
Cycling is also a good exercise. A foreign institution has published a data that you can lose 100 kg by cycling for 100 hours. Although it seems a bit unreliable, after all, 100 hours, everyone's resistance is different. But this can at least show that cycling is also a very effective way to lose weight.
Fourth: jogging
Why put running in the fourth place? Running looks easy, but the motivation to stick to it is not so strong. First of all, it requires more space. If it is a treadmill, the feeling of exercise is actually not as comfortable as spinning. If you run outdoors, running alone is boring. At least spinning allows you to ride while watching TV. And the fat burning effect of jogging is not so strong. Running for an hour can only burn more than 700 calories, but hiit can burn more than 900 calories an hour, and it is also better in continuous fat burning.
Fifth: swimming
Swimming is a very good aerobic exercise, but not everyone is qualified to swim. So if you can swim, swimming to lose weight is also a good choice. However, one thing needs to be explained. Swimming is different from running. After running, you will feel thirsty and have a great demand for water, while after swimming, you will feel hungry and have a great demand for meat and carbohydrates. So you can't control your food intake after swimming, which may not only have no weight loss effect, but also make you fatter.
Sixth: Go+move more.
If you are too heavy, Xiao Hi doesn't recommend you to do any of the above exercises. Besides controlling diet, the only thing you can do is to walk. Or you feel that you don't want to do any exercise above, and you just want to walk to lose weight, which is also ok. Keep walking 1 hour every day, it must be every day. Because the heart rate of walking itself is not too high, you just lose weight by increasing energy consumption, so you need to persist every day to improve basal metabolism in disguise.
Besides walking, you should exercise more. For example, when you go to work, you should walk more, go to the toilet, pour water, go out to smoke and so on. To go to work by bus, you can get off one stop earlier and take two more steps. Or take two fewer elevators and take the stairs instead. As long as you get into the habit of doing more exercise, the calories you consume every day are also very considerable.
3. The benefits of aerobic exercise
1. Increase blood flow and oxygen transport capacity, and promote blood circulation and metabolism of the body;
2. Enhance lung function, improve vital capacity and oxygen uptake;
3. Enhance cardiac function and improve myocardial contractility;
4. Increase bone density to prevent osteoporosis;