Everyone has muscles, but the extra fat will form a protective layer on your muscles, so that you can't see the muscles and you can't shape them.
Men's body fat content exceeds 20%, and women's body fat content exceeds 30%, indicating that your body is overweight. Even if there is a lot of muscle under your fat, you can't see it. You are surrounded by fat. Only when you become thinner and lose body fat will your body muscles become obvious.
Generally speaking, when the body fat content of men reaches 10% to 12%, men's appearance is very healthy; When women's body fat content reaches 20% to 22%, women's appearance is healthy. If the body fat level reaches 6% to 9% for men and 16% to 19% for women, both men and women will be very thin.
If your goal is shaping, it depends on your current body fat level.
It takes several cycles to lose fat first and then increase muscle plasticity.
If you are obese, you need to lose weight to a lower weight and body fat percentage.
If your body fat is healthy or thin, with the body fat reaching 10% to 12% for men and 20% to 22% for women, you can start to gain weight and shape.
In order to burn more fat, you need to do aerobic exercise 5-6 days a week.
The more aerobic exercise you do, the more calories you burn and the more fat you lose.
You can choose running, swimming, cycling, etc. Especially when your running heart rate rises to 70% of the maximum heart rate, you will enter the fat burning zone and burn more fat.
At the same time of aerobic exercise, you can also increase strength training twice a week, which can exercise muscles, improve metabolism, help you improve the efficiency of burning fat, and consume a lot of calories even at rest.
When you want to burn fat and exercise muscles, you must keep a healthy and balanced diet.
Reduce refined carbohydrates such as rice flour and sugar, because refined carbohydrates will slow down the process of fat burning. It is very important to pay attention to a diet rich in protein, which can exercise muscles faster.
It is generally recommended that you consume about 1g of protein per pound of body weight every day, which can better help you exercise muscles and burn fat.
At the same time, sticking to lean protein and vegetables will also help you lose more body fat.
You need aerobic exercise to help burn fat, so when you reach your target body fat, you can start your shaping plan in an all-round way.
Generally speaking, you can lose weight when the body fat is higher than 30%, and you can consider gaining muscle when the body fat is lower than 12%. If the girl is below 18%, she can gain muscle.
Fitness is divided into many fields, and increasing muscle and reducing fat is only one of them, so it belongs to the field of bodybuilding when losing weight.
And if you are a weightlifter, you basically don't need to consider losing weight, because weightlifters consume a lot of physical strength, so reducing fat and controlling diet are not conducive to the performance of weightlifters.
If you are a street fitness player, you are basically losing fat every day. Reasonable diet control is a necessary requirement to become a street fitness expert.
Only muscle-building athletes need to separate muscle-building from fat-reducing, because these two things have different requirements for calories.
You need excess calories to gain muscle, and insufficient calories to lose weight. Therefore, it is more efficient to gain muscle and lose weight separately.
If you don't know your body fat rate, you can buy a special body fat scale or sebum caliper to measure body fat.
Or you can calculate your body fat according to the following formula, but this is only approximate and not necessarily completely accurate.
Formula for calculating body fat rate of adult women:
Body fat rate = (waist circumference cm× 0.74)- (body weight kg×0.082+34.89)÷ body weight kg× 100%.
Formula for calculating body fat rate of adult males:
Body fat rate = (waist circumference cm× 0.74)- (body weight kg×0.082+44.47)÷ body weight kg× 100%.
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In fact, you can start shaping when your weight is close to the standard weight of 5- 10 kg. Generally speaking, 5 kg is the best.
Then the standard weight can be calculated like this. Male (height minus 105, result unit is kg) Example: 170- 105=65Kg. Female (height-1 10, also kg). Want to shape, it is best to do the following.
1, eat more quality protein.
To put it bluntly, muscle is protein with water. High-quality protein is good for muscle synthesis. Eating determines the number of muscles, and exercise determines the quality of muscles. Therefore, eating is very important. You must eat more high-quality protein, such as peeled chicken and duck, beef, chicken breast, seafood, etc., which can increase muscles and make your figure look better.
2. Increase anaerobic exercise
If you increase muscles, of course, it is mainly anaerobic exercise. Push-ups dominate the upper body and squats dominate the lower body. 70% of the muscles in the human body are in the lower body, so the muscles in the lower body are of great significance to women.
If possible, do 30 to 50 push-ups, 30 leg lifts and 30 squats every day. Stick to it for three months and the effect will be good. If the economic conditions are good, you can increase the intake of protein peptides. Eating more protein peptides is better than food in shaping muscles and greatly improving basal metabolic rate.
In fact, no matter what kind of fitness needs you are in, you are not an individual, and you cannot do a certain kind of training in isolation. Take fat reduction as an example. Generally speaking, reducing fat means doing more aerobic exercise and running to control the calories in the diet. However, only doing pure aerobic exercise is not helpful to lose weight.
On the one hand, long-term aerobic consumption will reduce lean body mass, that is, muscle content will decrease with the increase of weight, so it is impossible to consume only fat. Moreover, less muscle content will reduce the basal metabolic rate of the body and the body will be in a state of low consumption. Once enough aerobic consumption is stopped and the calorie intake exceeds the standard slightly, the body will rebound in revenge and may even be fatter than before losing weight.
And the reduction of lean body weight, even through aerobic weight loss, then the body will not look good. The whole person will be rambling, and the mental state will be long. Weight loss base is not good. If the weight difference before and after losing weight is too big, the skin stretched before getting fat lacks sufficient nutrition and training intensity, which will also lead to unrecoverable situations.
So you don't have to divide the fat loss so clearly. Resistance training should start from the stage of reducing fat. Strength resistance training can improve the muscle content in the body. The more muscle content, the higher basal metabolic rate in the body. The more calories the body passively consumes every day, the more excess fat it burns. It can continue to burn calories when you don't exercise, and achieve the effect of slimming when you lie down. Moreover, training muscles can be profitable for a long time. The more continuous training, the greater the income.
Moreover, in order to achieve the effect of shaping, muscles must be trained. Muscle of the same mass is much smaller than fat. For example, girls' vest lines and peach hips
Boys' pectoralis major and inverted triangle can not be owned only by reducing fat, but also by a lot of long-term resistance training.
Anaerobic training and aerobic training are not contradictory. Anaerobic training can better consume glycogen in the body, and then aerobic training can better control the heart rate within the range of fat burning heart rate and avoid wasting time when raising the heart rate. And it can better mobilize fat energy supply, because glycogen has been consumed.
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