Nakano? James. Shoichi (Japan's chief physical fitness coach) subcutaneous fat obesity: increasing muscle is the fastest shortcut to eliminate fat. What are the symptoms? Subcutaneous fat will accumulate in the lower body, which is common in women. What exercise should I do? First do muscle training to increase muscle mass, and then do aerobic exercise to burn fat. The word "obesity" is simple, but it should be divided into different types of obesity according to the location of fat accumulation. Among them, the most common among women is "subcutaneous fat obesity". The subcutaneous fat mainly accumulates in the lower body, and most of them will present "pear shape". (Editor's recommendation: western pear, middle-aged fat savior! As long as you learn two movements, fat reduction is more effective. On the other hand, visceral fat obesity is common in men. "Visceral fat" will attach around the internal organs, so the belly will grow a circle of meat and become an "apple-shaped figure". In fact, compared with visceral fat, visceral fat is easier to eliminate. Both subcutaneous fat and visceral fat are energy sources stored by the body for emergency use; However, in the process of exercise, the fat that is easily utilized earlier is visceral fat, so in conclusion, subcutaneous fat will be consumed later. As long as men review their eating habits and put into exercise, it takes two to three months to make the belly with a circle of meat firm; However, women want to get rid of subcutaneous fat, but it takes longer and exercises patiently. It is difficult to see the effect of aerobic exercise in the state of less muscle mass. The biggest bottleneck in eliminating subcutaneous fat obesity is that many women have little muscle mass. Especially for people who lack exercise for a long time, as mentioned above, it is best to do muscle training first, starting from the parts that really increase muscle mass. As a physical trainer, when I was instructing my students to reduce the amount of exercise and do it again, the design direction of training at first was mainly lower body muscle strength training; Aerobic exercise will only be used as a warm-up exercise for about five to fifteen minutes. Why target the lower body? This is because there are large muscles in the buttocks and thighs. Exercising large muscles through muscle training can effectively increase muscle mass. Next, continue to do exercises based on muscle training. After the muscles grow out completely, aerobic exercise will be integrated into the training. It sometimes takes more than half a year for people with insufficient muscle strength to really increase their muscle mass. Another reminder, when you start doing aerobic exercise, you must pay attention to the intensity of exercise. If you walk easily with a "walking mood", the intensity is too low, and the effect of burning fat will also be fly in the ointment. So please wave your arms vigorously, increase the step valve and walk with a "sports mood" so that you can exercise until you are panting and urinating. Then, I would like to add that if a person starts to exercise in order to lose weight, if he "loses more than three kilograms in the first month" and loses weight quickly, it will be considered as "losing weight" according to our physical fitness coach's point of view. Because losing weight too fast, it is likely to lose not only body fat, but also muscle mass. Even if I really want to lose weight, even if I lose muscle mass, I will put the cart before the horse. Even if the goal is to lose weight, don't blindly pursue the weight. We suggest that you observe the body fat rate measured by "body composition meter" and other equipment. If the body fat does not increase or decrease much, but the weight drops sharply, it means that the muscle mass has decreased. Nakano? James. Shoichi (Japan's chief physical fitness coach) subcutaneous fat obesity: increasing muscle is the fastest shortcut to eliminate fat. What are the symptoms? Subcutaneous fat will accumulate in the lower body, which is common in women. What exercise should I do? First do muscle training to increase muscle mass, and then do aerobic exercise to burn fat. The word "obesity" is simple, but it should be divided into different types of obesity according to the location of fat accumulation. Among them, the most common among women is "subcutaneous fat obesity". Subcutaneous fat mainly accumulates in the lower body, and most of them will present "pear shape". (Editor's recommendation: western pear, middle-aged fat savior! As long as you learn two movements, fat reduction is more effective. On the other hand, visceral fat obesity is common in men. "Visceral fat" will attach around the internal organs, so the belly will grow a circle of meat and become an "apple-shaped figure". In fact, compared with visceral fat, visceral fat is easier to eliminate. Both subcutaneous fat and visceral fat are energy sources stored by the body for emergency use; However, in the process of exercise, the fat that is easily utilized earlier is visceral fat, so in conclusion, subcutaneous fat will be consumed later. As long as men review their eating habits and put into exercise, it takes two to three months to make the belly with a circle of meat firm; However, women want to get rid of subcutaneous fat, but it takes longer and exercises patiently. It is difficult to see the effect of aerobic exercise in the state of less muscle mass. The biggest bottleneck in eliminating subcutaneous fat obesity is that many women have little muscle mass. Especially for people who lack exercise for a long time, as mentioned above, it is best to do muscle training first, starting from the parts that really increase muscle mass. As a physical fitness coach, when I was instructing my students to reduce the amount of exercise and do it again, the design direction of training at the beginning was mainly lower body muscle strength training; Aerobic exercise will only be used as a warm-up exercise for about five to fifteen minutes. Why target the lower body? This is because there are large muscles in the buttocks and thighs. Exercising large muscles through muscle training can effectively increase muscle mass. Next, continue to do exercises based on muscle training. After the muscles grow out completely, aerobic exercise will be integrated into the training. It sometimes takes more than half a year for people with insufficient muscle strength to really increase their muscle mass. Another reminder, when you start doing aerobic exercise, you must pay attention to the intensity of exercise. If you walk easily with a "walking mood", the intensity is too low, and the effect of burning fat will also be fly in the ointment. So please wave your arms vigorously, increase the step valve and walk with a "sports mood" so that you can exercise until you are panting and urinating. Then, I would like to add that if a person starts to exercise in order to lose weight, if he "loses more than three kilograms in the first month" and loses weight quickly, it will be considered as "losing weight" according to our physical fitness coach's point of view. Because losing weight too fast, it is likely to lose not only body fat, but also muscle mass. Even if I really want to lose weight, even if I lose muscle mass, I will put the cart before the horse. Even if the goal is to lose weight, don't blindly pursue the weight. We suggest that you observe the body fat rate measured by "body composition meter" and other equipment. If the body fat does not increase or decrease much, but the weight drops sharply, it means that the muscle mass has decreased. In addition, especially obese people, if they suddenly start jogging, sometimes they will cause knee pain. Because of the heavy weight and insufficient muscle strength, it will have a great impact on the knee. Therefore, such people should give priority to diet control and take muscle training in the first two to three months, and then formally put into aerobic exercise after losing weight to a certain extent and cultivating muscle strength. In addition, if you want to strengthen the effect of eliminating fat, according to research, you should do muscle training before doing aerobic exercise in one day. If you exercise in this order, you can burn fat very effectively. Because after muscle training, adrenaline and growth hormone are secreted to help break down fat, then aerobic exercise will be more effective. Next, I will explain to you how to do symptomatic exercise for subcutaneous fat obesity. I will introduce you to the lower body-based muscle training and aerobic exercise, which will use the "pedal". The muscle training of the lower body will not only exercise the large muscles of the buttocks and thighs, but also exercise the inner part of the thighs. Most women's inner thigh muscles are weak. It is said that after exercising this part, they can get benefits such as improving their posture. Step exercise is the so-called "step exercise". This sport can be played at home, so it won't be affected by the weather. People who don't have pedals at home can also use the height difference of stairs to do it. Symptomatic exercise for subcutaneous fat obesity-lower body muscle training ① Hip lifting-slightly lower intensity 1. Lie down on your back and stand up on your knees. While slowly counting for 4 times, lift your hips up with the muscles on the back of your thighs and buttocks. 2. After raising your body into a straight line, slowly lower your hips at the same time. Aim for 20 times that of X2 Group. ② Hip lifting (feet)-slightly higher strength 1. Lie on your back and stand with your knees up. Put one foot on the knee of the other. While slowly counting for 4 times, lift your hips up with the muscles on the back of your thighs and buttocks. 2. After raising your body into a straight line, slowly lower your hips when you count to 4. Aim for 20 times that of X2 Group. The same is true of the left and right feet. This article is taken from "The Doctor said". Please exercise! The strongest women's symptomatic exercise guide at that time/Nakano? James. Shoichi (Japan's Chief Physical Fitness Coach)/Ark Culture