Does "Summer Comes" also want to get in shape quickly to meet the holiday?
Whether it is a boy or a girl, for health or figure; I fight fat every day, but you know what? Reducing fat is more than just eating less and exercising more!
What does body fat figure represent?
Body fat rate refers to the percentage of "body fat" and "weight". However, the body mass index is simply calculated by dividing the height by the square of the weight, which often ignores the amount of body fat. Therefore, in order to judge a person's real obesity, besides using body mass index as a reference index, it is also necessary to detect body fat rate.
Generally speaking, we will roughly indicate that the normal body fat rate of boys is about 15? Girls are between 25% and 20%? Between 30%, the standard varies with gender and age; When the adult male body fat rate exceeds 25% and the adult female body fat rate exceeds 30%, it will reach the so-called "obesity" in medicine.
Please refer to the following table for detailed data:
What should I pay attention to when reducing fat? "Seven points to eat", how to eat fat?
What is needed in the fat reduction stage is that the daily calorie intake TDEE is less than about 80% of the body's daily calorie consumption? 90%, in order to achieve "meat" at the same time, remove the least muscle. For the fat-reducing menu, the ideal ratio is suggested:
■ protein 40? 50% ■ Carbohydrate 20? 30% ■ Fat 20? 40%
Recommended reading: nourishing muscles and reducing fat must eat! How to preserve "chicken breast"?
How to practice "three-point exercise" to reduce fat?
Keep walking on the treadmill? Sprint uphill again and again? Or is it possible to lose fat just by squatting? Most people think of aerobic when they talk about reducing fat, but will aerobic be an effective exercise to reduce fat?
Aerobics is simple and easy, almost everyone can do it, and because of its low intensity; You can exercise for a long time without excessive fatigue. If you think you have enough motivation and willpower, you can burn calories all day through aerobic exercise. But there is almost no "EPOC (excess oxygen consumption after exercise)", that is, there is no "afterburning". Now only exercise consumes calories, and it will not improve metabolism.
Recommended reading: Why did you gain weight in the early stage of regular exercise and diet control?
Afterburner effect
After high-intensity exercise, the muscles of the body will feel tired and then start to consume a lot of oxygen. At this time, when high-intensity exercise makes the body's oxygen consumption reach the maximum oxygen intake, a mechanism called afterburning effect will be started. Simply put, the afterburning effect is that the body can continue to consume oxygen after stopping exercise, so it can also continue to consume calories and burn fat.
We can choose "high-intensity interval exercise" smarter. The efficiency of high-intensity training far exceeds that of aerobic exercise, and the key lies in the afterburner effect.
Basically, high-intensity intermittent exercise makes the body's metabolic system in a state of high energy consumption, which lasts for several hours after exercise. It can force your heart to constantly adjust to the changing state of motion. For example: sprint, jogging, sprint, jogging; Uphill, downhill, uphill, downhill. The mind should learn to operate the body under abnormal conditions, and the body should learn to adapt to changes.
We can choose a more efficient training mode with diet and get enough rest to lose fat!
Reprint the original source beyond the fitness authorization. It's summer, what must be paid attention to when reducing fat.