The wrong idea of a stout mother is enough to make the slimming plan unsuccessful! After long-term observation, my parents have a major factor that leads to the failure of losing weight. Maybe more than 80% people haven't figured it out, that is: "There is no partial weight loss"! Many friends will ask stout parents: I want thin arms? My saddle is very fleshy? How can thin belly ... Do you know what these problems are? Miss partial weight loss! The principle of slimming is very simple, and the only way is to "reduce body fat and increase muscle mass". Among them, the distribution of body fat is mostly accumulated in the abdomen, including the outer thigh. Arm? Hips and other parts are also the parts where body fat will accumulate in large chunks. So when these parts of you are chubby, it actually means that other parts of you (including visceral fat, of course) may not be thin. What you need is a comprehensive slimming and fat reduction, plus muscle synthesis exercise, so that these parts can be slimmed down. In other words, from the practical experience, it can be confirmed that the human body can't lose weight anywhere. If you want to lose weight, you should lose all the positions together. Can't partial weight loss, need to lose weight as a whole. You can look back. If you were fat in the past, you will be fat all over! Some places may be a lot fatter, and some places are less, but it is impossible to gain only a certain part! Where you are much fatter depends entirely on the size of your genes; Similarly, when you get thinner, you will get thinner all over. Maybe some parts are much thinner and some parts are less. Again, it depends on your natural genetic size. So you may see a chubby girl, but she only has chubby arms and back, and her legs are still long, thin and straight, which is her natural genetic figure. Another explanation about "No partial weight loss" is about heat. When you do local exercise, you can burn very little calories as a whole. When your calorie intake is too small to offset the calorie intake, it is naturally impossible to lose weight. For example, the calories consumed by 250,000 sit-ups can only offset half a kilogram of fat, and it is impossible to come to thin belly by sit-ups. How does gluten mother reduce fat and lose weight? Since there is no partial weight loss, how can we successfully lose weight and exercise a perfect figure? How to make body fat less? One of the simplest concepts: "Your exercise must be able to burn a lot of calories and preserve your muscles" (safety tip: If you have no exercise experience or haven't exercised for a long time, you can't start any exercise in an overly intense way! ! The traditional way is to do weight training within an hour and do aerobic exercise within an hour, which may take one and a half to two hours. Modern people's time is limited, and many people can't have much time to exercise for two hours at a time after work, so this is why muscle mothers do "intermittent exercises composed of muscle strength training"! In the past, the effect of different intensity aerobic exercise on slimming was to increase muscle mass through "retraining" exercise, and at the same time to increase cardiopulmonary function and reduce fat by increasing "cardio-pulmonary aerobic exercise". Intermittent exercise, which consists of muscle strength training movements, is an exercise mode with the above two conditions at the same time. Intermittent exercises in muscle strength training will improve your overall muscle mass, and because it is a whole-body exercise, it will not cause a certain part to be particularly strong. In addition, the cardiopulmonary load is large, which can improve the cardiopulmonary function, consume more calories but take a short time (muscular mothers exercise for about 30-40 minutes every day); Consume more calories, more afterburning, more muscle training, and faster body fat loss. Therefore, under the double blessing of "enough muscles" and "low body fat", lines will appear. (safety reminder: it is not recommended for novices to do muscle strength interval exercise. Please give priority to cardio-pulmonary aerobic training and continue cardio-pulmonary exercise for more than 30 minutes before considering high-intensity exercise. People with a history of cardiovascular disease and family history, high blood pressure and high body mass index and the elderly are not recommended to do high-intensity exercise rashly. Please consult a doctor first. As for why moderate and low-intensity aerobic exercise may not be effective in helping to lose weight? Simply put, moderate and low-intensity aerobic exercise consumes very few calories, which is not helpful for reducing fat, and it only consumes calories at the moment of exercise, and there is no "afterburner" (continue to burn your calories after exercise. )。 But if you are a beginner in sports, you must start with low-intensity aerobic exercise to improve your physical fitness. In addition to consuming more calories, high-intensity aerobic exercise will have more "afterburner" after exercise. However, if aerobic exercise lasts more than 1 hour, it may also consume muscles. Because it is high-intensity, physical strength can not be loaded for too long, so high-efficiency and high-intensity aerobic is recommended to be completed within one hour. Intermittent muscle strength exercises are completed in a short time within 20-40 minutes, which consumes a lot of calories and also preserves your muscles. Moreover, because of the intermittent exercise and retraining actions of muscle mothers, they can continue to burn calories after exercise. Generally speaking, you can consume much more calories than traditional aerobic exercise, and you can also exercise all over the body. This is why this exercise can restore my postpartum figure in a short time (again, before I started exercising again, including abdominal exercises, I never only practiced the position of abdominal muscles, but achieved the goal of reducing body fat through whole body exercise, supplemented by the strengthening of core muscles, and the abdominal lines naturally ran out. That's why I've been shouting, "You want abdominal muscles, you can't just practice". The following high-intensity intermittent exercise demonstration can be repeated at least three times with similar weights instead of exercise tools. If you want abdominal muscles, you can't just practice them! High intensity intermittent exercise! Weight loss exercise of stout mother 1. The grid drum moves left and right. Push-ups put one hand on the ground and the other hand on the drum to do push-ups. After getting up, move your body horizontally, move your hand supported on the ground to the drum, move your other hand to the ground, and then do push-ups. Move left and right and repeat the action 10-20 times. Muscle mom 2. Swing of the kettle bell Before practicing the kettle bell, you should first learn the hard lifting action and practice the hip joint as the main action. Spread your feet wider than your shoulders, and hold Hu Ling between your legs with both hands. When you move your hips backwards, keep your knees slightly bent and your back straight. In this process, move your hips actively and swing the kettle bell with your body strength instead of lifting it with your arms. Muscle mom 3. Dumbbells take turns paddling with one hand. Put your hands straight on the ground and keep your back and body straight. Pull the dumbbell up to the waist position with both hands in turn, and stabilize the body with core strength. Don't shake your body during the process, keep your body fixed, and open your feet to increase stability and reduce difficulty. Muscle mom 4. Medicine ball sprawl Put the ball in front of your feet, then jump forward with your feet and support the ground with your hands. When you stand up, lift the ball with your hands, then put it down and jump back with your feet on your hands. Repeat the action 10-20 times. Source: Muscle Mom JZ ※ This article is authorized by the fitness notes website, and it is forbidden to reprint without consent.