Most people talk about losing weight every day. Most girls who want to lose weight rely on weighing scale to measure their figure according to their weight. A girl of 165cm has been working hard towards the index of 90 kg weight, so will the result of losing weight make her figure better and healthier?
Small partners who want to lose weight must first fully understand their physical condition, such as obtaining their body fat percentage through the side. If the body fat content is high, you need to lose fat at this time.
Reducing fat is not just about losing weight. In fact, the weight lost by excessive dieting will lose more water and muscle, and the metabolic rate will also decrease. Reducing fat is to reduce the fat content in the body on the basis of protecting muscles from injury. Of course, losing fat will make you thinner, but if you increase strength training while losing fat and gaining muscle, your weight may remain the same or increase slightly, but your figure will look more perfect.
I believe that many friends who want to lose weight want to get rid of their body fat, not protect their muscles. So how can we lose fat more efficiently without losing muscle?
1. Know your physical condition and prescribe the right medicine.
Many friends who want to reduce fat through fitness have passed their own year? Savage growth? The result is not satisfactory. In fact, the first step in reducing fat is to find out where you should start, and the effect of reducing fat blindly is bound to be unsatisfactory.
For example, larger people lose fat in different ways than relatively thinner people. Obese people have high body fat content and relatively large muscle content, so it is better to do more aerobic exercise to reduce fat. As for strength muscle training, a little weight gain in normal life will also repair muscle loss.
For people with slightly higher lean body fat content, aerobic exercise should not be the main exercise. It will be more efficient to do more muscle strengthening training combined with aerobic exercise.
2. A reasonable diet is king
All partners who start fitness should pay attention to their eating habits. Heavy-flavored junk food is a booster for rapidly increasing fat. If you want to lose fat, you will consume more energy than your intake, so eat more fruits and vegetables, low-calorie and high-protein foods, and bid farewell to junk food. Little friends who want to gain muscle should supplement protein more, eat less and eat more meals.
3. A lot of long-term aerobic exercise
Aerobic exercise is necessary to reduce fat. The reason why many coaches advise friends to combine strength with aerobic exercise is also because the body consumes a lot of sugar after strength training, and then aerobic exercise is the process of burning fat.
If you want to lose weight simply by aerobic exercise, one should increase the intensity of exercise and the other should increase the exercise time. Generally, you will start burning fat after 30 minutes of aerobic exercise. Any exercise is consumed by the feeling of the body. Only by increasing the amount of exercise beyond the body's capacity can we really achieve the effect of burning fat.
4. Moderate strength training can protect muscles
Little friends who have had fitness experience must know that aerobic exercise is actually an easy exercise, and strength training is the channel to challenge themselves. Little friends who don't want to gain muscle don't have to bear too much weight during strength training, but some compound strength training works well both in gaining muscle and reducing fat.
Dumbbell push-ups, rowing, hard pulling, squats, etc. It can stimulate many muscle groups in the body, and it is recommended that fat-reducing partners do more.
After a period of exercise, if your physical fitness has improved, then losing weight is inevitable. Because whether it is to lose fat or gain muscle, the effect can only keep pace with the times if the training volume constantly challenges your physical limit.