Shaping through resistance training can increase the compactness of the body. Sometimes, when you lose fat to the point where you look thin, there will still be some relaxation. For women, you still feel fat, so compactness is a good medicine.
The second is to increase muscle content. When it is difficult to lose fat, it will involve muscle consumption, and muscle content is the decisive factor related to body shape and the framework to support body shape.
The third is to improve basal metabolism and increase consumption power, which is the secret of "lean physique". Muscle and metabolic capacity are in the same relationship, which means that you will consume more energy and are less likely to gain weight at rest.
The training method of shaping is strength training, from unarmed to load-bearing, or alternately adapting to strength, which can play the most effective and intuitive role in body training.
For beginners, it is best to do all-round and lightweight muscle training, such as leg squat/lunge/leg lift/hip bridge/leg abduction. Pull/paddle/reverse the bird on the back, etc. ; Chest press/push-ups, etc. ; Core plate support/leg lift and knee bend in sitting position/leg lift and knee bend in supine position, etc.
You can practice the whole body circularly, because the shaping effect of large muscle group training is more obvious, and core training will affect the performance ability of sports and the balance ability of the body. Increase the load in the later period, and the consumption effect is also considerable. It is best to use bare hands or small weight in the early stage to adapt to muscle strength and action standards.
At the same time, pay attention to a reasonable diet structure, avoid too much high-carbon water (flour and rice, fruits and snacks), and increase the amount of coarse grains, protein and high-fiber vegetables. Plastic training also consumes calories, although it is in the form of excessive oxygen consumption, and it will be better after a while.
Hello, I'm glad to answer your question! How to reduce fat with body fat rate 15? Personally, I think this question has a premise. What's your gender? If it is male, the body fat rate is 15, and the lines are slightly exposed. Of course, this general situation does not include special circumstances such as muscular men. If you are a woman and your body fat rate is 15, then your lines are quite powerful. Let me speak slowly.
First of all, the body fat rate of 15 is not high for both men and women, so you should know that it is normal for you not to lose weight or even gain weight for a while on the premise that everything is in place, because fitness is a long-term behavior, and your body fat is not high at ordinary times, which increases the difficulty of losing weight, so saying so much is to make you mentally prepared!
Secondly, let me talk about losing weight. One of the fundamental conditions you have to meet is that the calories you consume are less than the calories you consume. If this is satisfied, then you have been on the way to lose weight, otherwise you will fail to lose weight. Then it is necessary to reduce calorie intake and increase calorie consumption! How to reduce calorie intake requires reasonable diet control. What is important here is rationality, not dieting, eating meat in the morning and eating green leafy vegetables at night. How to increase calorie consumption, choose compound exercise and aerobic exercise for fitness, improve exercise metabolism, increase muscle mass and improve basic metabolism of the body.
Last but not least, first, get enough rest, second, drink plenty of water, and third, stretching and relaxing before and after exercise is very important! ! !
Under 15. Anyway, you are an athlete. What do you want?
Less oil and less wine! If you are not satisfied with any muscle part, practice it more. 15% sebum is better than most people. Unless you want to pursue drawing muscles. Otherwise, there is no need to lose fat again.
Does it mean 15% or something?
If it is 15%, what are you going to lose? All you have to do is gain weight. The body fat is too low, which is not conducive to health, easy to endocrine disorders, and affects sleep. The normal range is 17%-22%, which is the proportion of the total weight of human fat spots.
Tight muscles and healthy body fat content can make you have a healthy and fashionable figure.