The most important thing to lose weight is: cut oil without cutting meat! Lose fat and gain muscle, and your body will be tight and beautiful.
First of all, obesity can't be evaluated only by weight. In fact, the data for judging obesity include body fat, visceral fat, body mass index and basal metabolic rate. Dr. zhang, a Chinese medicine doctor, in his new book "Anti-aging Operation of Uterus Known by Goddess": dr. zhang teaches you to lose weight quickly, have smooth menstruation, nourish beautiful muscles and be super pregnant! It is said that the most important thing to lose weight is to "cut the oil without cutting the meat". Don't blindly believe that losing weight is a good thing as long as the weight figure is reduced. The real weight loss is to reduce fat and gain muscle, so that the body will become compact and beautiful. It can also improve the efficiency of cutting oil and make the process of losing weight more effective.
As for losing weight, to what extent? It is suggested that the visceral fat index of both men and women should be lower than 9. If the body fat rate of men is between 20 and 25, it is better for women to be between 25 and 30.
Two tips for effectively reducing fat and weight;
What should I do to effectively reduce fat and lose weight? The following is a detailed explanation from the aspects of diet and exercise:
1. Diet: Eat more leafy vegetables and drink less coffee * *
Take natural diet as the first choice, especially the more fruits, vegetables and leafy vegetables, the better, avoid processed food and reduce animal protein. Just be full at seven minutes per meal, and don't eat too much, so as not to consume too many calories and accumulate fat.
In addition, don't consume too much caffeine, otherwise it will easily lead to excessive contraction of blood vessels and poor blood circulation, which will lead to the inefficient use of food energy in the body and turn it into fat accumulation. We should also avoid sex tobacco and alcohol, because from the perspective of Chinese medicine, tobacco and alcohol are toxins, which are not conducive to the body's metabolism.
2. Exercise: Exercise muscles and improve basal metabolic rate.
Exercise is based on the principle of regularity, gentleness and step by step. People who have no exercise habits can start with a walk and gradually increase the intensity, but not too intense. If you really don't have time to go out for exercise, you can also dance aerobic dance at home, and hot compress is just as effective in the parts you want to lose weight.
In addition, in order to achieve the goal of "cutting oil without cutting meat", it is necessary to strengthen muscle exercise through appropriate exercise, so that the slimming process can get twice the result with half the effort, especially the core muscle groups.
(1) The importance of training core muscles
"Core muscle group" refers to the muscle groups of abdomen, back, waist and pelvis, which can not only maintain the posture of human body, but also generate a lot of heat energy. Muscle is an important organ to maintain body temperature. More than 45% of body temperature is produced by muscles, and the muscles in the lower part of the body (including the core muscle group) account for more than 70% of the whole body muscles.
According to medical statistics, when the body temperature rises 1 degree, the basal metabolic rate can increase 12%, and more importantly, the secretion of growth hormone will also increase. Growth hormone can not only promote the growth of bones and muscles, but also decompose and burn fat.
Let's take a look at what is an effective weight loss exercise. Some people will go to the gym to run, and after running for 30 minutes, they will be panting, only to find that the calories consumed are only more than 200 calories, less than the calories of a bowl of rice. I feel that there is no effect at all, so I want to give up.
In fact, as long as you exercise correctly, you don't have to care too much about the number of calories you consume. After muscle exercise, body temperature rises and blood circulation improves. With the help of biochemical reaction, the "burning effect" can last 12 hours, which is the truth that "even sleeping will make you thin". In fact, as long as you continue to exercise muscles, it is not difficult to lose weight when the basal metabolic rate increases, the secretion of growth hormone increases and the burning effect persists.
Is there any way to achieve sports effect quickly? That is, cross-training "anaerobic exercise" and "aerobic exercise" can help body fat enter the burning stage faster.
(2) Cross-training of anaerobic exercise and aerobic exercise
Both anaerobic exercise and aerobic exercise involve muscle groups, among which "anaerobic exercise" exercises the "fast muscle" group with instantaneous explosive power, so it is particularly easy to secrete "growth hormone". Do anaerobic exercise first, and then do aerobic exercise for five to ten minutes, and body fat will enter the burning stage, and get twice the result with half the effort!
Take treadmill training as an example. After stretching and warming up, you can set the speed of the treadmill to eight kilometers per hour. After running for five minutes, you can change the speed to five kilometers per hour and continue running for five minutes. This is a cycle. Run for three cycles, totaling 30 minutes, and then do stretching and warm-up exercises to end this exercise task. This method seems simple, persistent, and the effect will be amazing!
(3) Men should strengthen the exercise of the lower body.
It is very important for boys and girls to exercise core muscle groups, especially for male friends. It is necessary to strengthen the training of lower body muscle groups such as abdomen and thigh, which can not only reduce visceral fat, but also enhance men's caring sexual ability.
It is suggested that you can choose flywheel, squat and sit-ups, but pay attention to whether the posture is correct, especially the flywheel can exercise thighs and abdominal muscles at the same time. In addition, when squatting, you may wish to combine abdominal breathing and levator ani exercise, and the effect will be better!
Squat, flywheel and muscle strength training all belong to anaerobic exercise, that is, destroying muscles first and then rebuilding muscles can accelerate the consumption of visceral fat and increase muscle mass. After muscle enlargement, it can accelerate the consumption of fat, secrete more growth hormone and form a good circulation, which is very helpful for weight loss.
The most important thing to lose weight is: "cut the oil without cutting the meat." Never blindly believe that as long as you lose weight, losing weight is a good thing. The real weight loss is to reduce fat and gain muscle. Natural diet is the first choice to lose weight, especially eating more fruits, vegetables and leafy vegetables, avoiding processed food and reducing animal protein. It is suggested that you can choose flywheel, squat and sit-ups to exercise your core muscles.