The first step of reducing fat is "settling accounts after autumn"! You have been addicted to the pleasure of taste buds for many years, and now you have to "pay it all off"! In addition to avoiding greasy food, you should also greatly reduce the intake of staple food, and invisible killers such as snacks and sugary drinks should be excluded from your diet list:
Consult a dietitian quickly to reduce your daily energy intake. It's no use trying to tighten your muscles if you don't control your diet.
However, reducing energy intake is not a "one size fits all", and some nutrients cannot be reduced or even increased:
Protein: The protein of the human body needs to be updated and repaired every day, and it cannot be reduced because of the reduction of total energy intake; In addition, if you do a certain amount of aerobic exercise every day, protein will increase rather than decrease. The average adult needs about 1.2 grams of protein per kilogram of body weight every day.
Trace minerals: Vitamins and minerals become essential nutrients for the human body because they are the basis of biochemistry in the body, including fat reduction processes such as fat mobilization and burning. It is not difficult to understand that vitamins and minerals not only cannot be reduced but also need to be increased during the weight loss cycle, among which vitamin B group, E and C are the most important.
Extra nutrition supplement: In fact, extra nutrition is nothing more than nutrients that promote fat mobilization and burning, including L-carnitine enzyme and coenzyme Q 10.
Fat loss 2: Aerobic exercise is accelerated.
Although slimming can be achieved through diet control, it is impossible to tighten muscles without corresponding strength training, and aerobic exercise improves the speed of weight loss.
The average sitting working population consumes about 100 calories per hour, so if you don't eat or drink all day, it will be about 2400 calories. However, if you go to the gym for about half an hour every day to train leg muscles to tighten strength, you can consume about 100 calories, and then do aerobic exercise for about 1 hour, which can consume about 550 calories, so the sum of the two will be about 650 calories, which means you can consume about 500 more calories every day, which is your usual energy consumption of 1 hour. /kloc-after 0/0 weeks, your weight loss effect will be quite amazing and impressive, and it is no longer a dream to reduce your leg circumference by 2~5 cm! Therefore, instead of sitting and waiting for "thinness" all day, it is better to be thin. That's not enough. Long-term exercise can also improve your metabolic rate from inside your body, that is, as a result of persistent exercise, your daily energy consumption will increase (keep the same lifestyle), which may change from 65,438+000 kcal per hour to 65,438+020 kcal. Don't underestimate the energy of dozens of calories, it is the accumulation of steps that makes stovepipe "thousands of miles"!
Exercise: Jog at a constant speed on the treadmill.
Skinny leg effect: fat keeps burning.
Fly in the ointment: monotonous, knee and ankle may be chronically strained.
Exercise: Jump rope at a constant speed.
Skinny leg effect: fat burns continuously, knee and ankle injuries are small, and calves are well shaped.
Fly in the ointment: the energy consumed per hour is about 2/3 of jogging on the treadmill.
Sports: spinning bike
Stovepipe effect: intermittent aerobic
Fly in the ointment: not pure aerobic exercise, the training of climbing resistance may make the leg muscles hypertrophy and thicken.
Physical education: aerobic exercise
Skinny leg effect: the leg exercises a lot.
Fly in the ointment: burning fat at the same time is not as efficient as jogging at a constant speed.
Exercise: Yoga Pilates
Skinny leg effect: a good way to train muscle endurance, flexibility and body stability
Fly in the ointment: running at a constant speed is better than burning fat.
Sports: outdoor long-distance running
The role of stovepipe: the total energy of combustion is higher.
Fly in the ointment: it is difficult to control the running speed and ensure complete fat burning; Joint strain is a hidden danger.
Sports: Road cycling race
Skinny leg effect: the effect is better when the ground is slow.
Fly in the ointment: It is not pure aerobic exercise, and pedaling hard when climbing is also a hidden danger of strength training and leg thickening.
Exercise: swimming
Skinny leg effect: the body has a good fat-reducing effect.
The fly in the ointment is that you need to control your speed.
IPS 1: local chimney
Usually aerobic exercise is systemic, and it is difficult to thin legs locally, but aerobic exercise with more legs can mobilize and burn fat better than other parts. Perhaps this is a partial weight loss method, and jogging is a typical example.
Tip 2: Learn to starve.
Losing weight is bound to be linked with hunger, but dieting often falls short because of unbearable hunger. Eating less and eating more in daily life can avoid short-term overeating; In addition, the time of starvation should be controlled at around 1 hour, and you should eat a little. This is because the secretion of emergency hormones in human body contributes to the movement and burning of fat in the early stage of hunger. After about 1 hour, the emergency hormones in human body decrease and are replaced by stress hormones, which is the opposite effect of adrenal cortical hormones leading to increased fat synthesis and enhanced muscle and glycogen metabolism.
Secret 3: Perseverance.
Like any kind of challenge, in order to succeed in stovepipe, besides the above methods, psychological preparation must also be fully considered. Calm down and design a 10 week weight loss plan for yourself, and implement it step by step. 10 weeks later, you will wait for a pair of jade legs or "fire" legs that you have been longing for for for a long time.