How to quickly reduce fat and show abdominal muscles
Weighing scale presents the whole person's weight, including fat, muscle, bone, water and so on. When you lose weight, you find that you have lost 10 kg, but your figure has not changed. The 10 Jin that is likely to be lost contains water, excrement, fat and muscle. Fat has a high density. If you lose 10 kg of pure fat, your body shape will definitely be greatly improved.
Therefore, during the period of fat reduction, we should not only pay attention to the change of weight, but also measure the body fat content and body circumference.
It's not about exercise to lose weight.
Many people want to lose fat because there is a lot of belly fat. They can lose weight by doing a few sit-ups every day, so that the lines of vest line and mermaid line come out.
I want to say that the ideal is beautiful and the reality is cruel. The accumulation of fat is systemic, and most people have the fastest accumulation of fat in the waist and abdomen, followed by the buttocks and thigh roots, and then the limbs. Therefore, fat loss is also systemic. It is the limbs that lose fat quickly, and the waist, abdomen and buttocks that lose fat slowly. Many people's faces are fat when they are fat, but after losing weight, the facial contour will become obvious, but no one deliberately does facial fat reduction.
Therefore, fat reduction must be a systematic and planned training, and it is not necessary to target a certain part. When the fat is reduced, the lines of the waist and abdomen will naturally become obvious.
Don't imagine how many pounds you will lose in a short time.
Especially among many fat-reducing advertisements, what package will you reduce in 10 A Jin Week? There are still many people who want to lose fat quickly and take extreme measures.
The first is dieting to lose weight. This is a very undesirable way to reduce fat. You may lose weight in a short time, but this will seriously affect the basic metabolism of the body. Once you return to a normal diet, your body will quickly store fat. This is why dieting will rebound after losing weight, and even make it more difficult to lose weight in the future.
Then take diet pills. At present, most of the diet pills sold on the market make you lose water. Friends who have drunk diet pills should know that they will always run to the toilet after drinking them. Imagine that fat is under the skin and around the internal organs. How to excrete it? And if it goes on for a long time, it will seriously damage the intestinal environment and even cause diarrhea and dehydration shock.
Finally, liposuction is performed. This method is really fast. When you lie on the operating table, all the fat will be pumped out. This method is generally only applicable to fat people who have lost their exercise ability and can't exercise to lose weight. Human skin is elastic. If the fat is suddenly evacuated, the unsupported skin will relax quickly, and the operation will do great harm to the body. Besides, there is no guarantee that fat will not grow again in the future.
Fat is accumulated slowly, so it takes time and process to lose it. Don't hurt yourself in a hurry.
The percentage of body fat is the factor that determines whether you are really obese.
Many people have a normal weight, but their body fat content is high and they don't look bloated.
Because most girls don't like sports, although their weight is within the normal range, their muscle content is low, so their body fat content is naturally high. Although I am not overweight now, I don't want to lose fat, but when I reach a certain age, my body's basal metabolism declines, and my fat will accumulate more, which is why many people are not fat when they are young, but fat in middle age.
If the same weight of fat is replaced by muscle, the body will be more symmetrical and lined with the same weight. The less body fat the better. For women, body fat should not be less than 18%, otherwise it will be harmful to health and pregnancy, and even cause physical dysfunction.
Don't go to yoga as soon as you lose weight
This is for most female friends. Many girls see that the yoga instructor is thin and in good shape. Do you want to know if practicing yoga can reduce fat? I want to tell you cruelly here that if you are a fat man, you will be a soft fat man at most after practicing yoga.
Yoga is just a stretching exercise with breathing and meditation. Most of the movements are static and have little effect on reducing fat, but they can be used as muscle stretching and relaxation after fitness exercise.
Many female friends are afraid that sports will become? King Kong Barbie? . In fact, it is very difficult to be that muscular person. At least the following requirements should be met: adequate androgen, high-intensity exercise, correct training methods and adequate nutritional supplement every day. Women are inherently deficient (low androgen), and then they are trained in training, diet and other aspects. King Kong Barbie? It's really hard.
There are only a few people with really big muscles in the world. If it is so easy to practice, all the people walking on the road are muscles.
Diet should be coordinated with exercise.
Many people feel that they have worked hard when they lose fat, but the fat just hasn't come down. Don't think that you can lose fat just by exercising.
Most people know that reducing fat is energy consumed > energy intake, but there is one more thing to know, eating less is not good, and there must be enough nutrition. protein, you must eat healthy.
Breakfast must be rich, such as oats, whole wheat toast, eggs, milk/yogurt, fruit, vegetable salad and so on.
Eat seven minutes full at lunch, be sure to mix meat and vegetables, and don't be afraid of fat intake.
The staple food for dinner can be potatoes or sweet potatoes. Protein can choose chicken breast or fish with low fat content, and vegetables can be fried with less oil.
If you feel hungry after exercising at night, you can eat a banana or drink some yogurt 2 hours before going to bed.
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