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Cize and insanity are both a form of exercise, or a form of burning calories. For reducing fat, the two methods basically belong to the same nature, and there is no difference between good and bad, just like steamed bread and noodles, they are all made of flour. Different people have different opinions on what kind of food you say is good, but I believe the difference will not be too big (especially in terms of nutritional factors). As for developing muscles, they are both.

What is shaping? To put it bluntly, it is to gain muscle and lose fat. The basic principles are the same, and various names and models are just external improvements and packaging.

Slimming may be a hot topic that will never go out of fashion. However, due to the endorsement of unlimited merchants, media newspapers, news magazines and movies, most of them also hide many "traps". There is no shortcut, only continuous packaging and marketing. The only thing you need to pay attention to is the lack of calories. Your body burns more calories than you take in. This is the most natural way to reduce fat.

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1. Train 2~3 times a week.

It is often said that aerobic exercise can reduce fat and strength training can increase muscle, but this sentence is not comprehensive. If you want to lose weight, the only thing you have to do is "calorie deficit". You can complete the calorie deficit through strength training (or resistance training or muscle strength training), high interval exercise, aerobic exercise or a combination of the three. Strength training is not only suitable for friends who want to grow muscles, but also can reduce fat by combining methods.

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First of all, when you control your diet without doing some strength training, the weight you lose will come from "muscle" and "fat". Losing muscle means you will lose weight faster. But in the end, your figure looks one size smaller than it is now, and many loose parts have not been improved.

Furthermore, a planned strength training program will burn fat during and after training. A study shows that 10 men do strength training for 40 to 45 minutes. A microdialysis probe is inserted into everyone's abdomen, allowing researchers to measure the amount of fat before, during and after exercise and analyze the release of subcutaneous fat cells. Here are their findings:

After weightlifting (104 calories/hour), the metabolic rate of men is higher than usual (95 calories/hour) 10%. After strength training, the fat burning rate doubled. (5g per hour → 10/0g)

But that's not all. During and after training, the amount of abdominal adipocytes released accounts for 80% of the total. In other words, lifting weights will burn fat, and some fat is burned directly from the abdomen. Indeed, many studies compare resistance training with aerobic exercise, and generally speaking, it is better than aerobic exercise in reducing abdominal fat.

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However, the resistance training programs used in these studies are based on the content of very low metabolic demand: "For many single-joint movements on the machine, the overall training volume is relatively low." If it is a training program with high metabolic demand, this is another matter.

I'm talking about squat, hard lift, rowing, pull-ups (pulley pull-down) and push (bench push and over push) of all joints. The weight used in each group is 5RM~ 15RM. In this type of training, you will burn calories during and after training. Generally, 45 minutes of training is enough.

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2. Create calorie deficiency through diet

Think of belly fat as a bank account, but it is not used to save money, but to store fat. If you want to save less and less money in your bank account, you must spend more money than you save. Similarly, if you want to eliminate belly fat, you will burn more calories than you eat.

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Forget the so-called fat-burning food.

People often ask, "Is there any food that can help me burn fat? People often hear that "food is good and bad." If you want to lose fat, you just need to eat less bad food and eat more good food. " Special food (blueberry, dark chocolate, avocado, etc. ), but it is completely nonsense about burning fat. These nonsense will become popular, as if it is related to TV or health magazines, and it is nothing more than making everyone thinner, simpler and happier. There are some "hot" foods (such as red peppers) that can improve your metabolism. However, the overall impact is quite small, and whether this short-term effect of promoting metabolism can bring about long-term fat reduction is debatable. Eliminating abdominal fat requires a calorie deficit. Compared with any specific food, the point is that your overall food content determines your fat loss rate.

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4. Eat foods rich in protein.

Studies show that protein can maintain satiety more than carbohydrates and fats. Eating a breakfast rich in protein can help you avoid eating too much food at lunch. Eating more protein will reduce the spontaneous intake of calories. In fact, the average daily calorie intake can be reduced by 44 1 calorie.

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During the period of reducing fat, protein will also play a role in preserving muscles. If you can't get enough protein from food, eventually, your muscles will be lost with the fat. Finally, protein produces more calories after meals than carbohydrates or fats.

Chocolate bars (mainly carbohydrates and fats) and chicken breasts (mainly protein) may have the same calories. However, because protein's diet has a higher heating effect than carbohydrates or fats, your body will use more calories to treat chicken breasts than chocolate bars. In other words, some energy in protein will be "wasted" for digestion and metabolism.

5. Add some cardio-pulmonary training.

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If you are just getting started, forget about cardiopulmonary training first, and use diet and muscle strength training to produce a calorie deficit first. And when you start to lose fat slowly (which will happen), plus some low-intensity continuous cardiopulmonary training, even if you do 30-minute brisk walking (jogging) three or four times a week. In reducing abdominal fat, "creating calorie deficit, eating more protein and combining muscle strength training with cardiopulmonary exercise" has been proved to be almost twice as effective as the traditional method of "high carbohydrate diet+cardiopulmonary exercise".

6. Don't waste time doing hundreds of sit-ups.

Please don't waste time doing sit-ups, belly rolls or other changes. When it comes to losing belly fat, they are almost useless. The research showed that 24 people were divided into two groups, one group did nothing, and the other group did abdominal exercises 7 times (X 10 times in two groups), 5 times a week for 6 weeks. In six weeks, I did 4200 repetitions, but losing abdominal fat was "ineffective". So don't waste any more time rolling and twisting your stomach.

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Fat-reducing training (reference)

It takes about an hour.

Warm-up (5 minutes, simple warm-up)

Bobby practiced 20 times * Group 3 had a rest time of about 30 seconds, sometimes a little longer.

In the third group, each leg practiced on the high platform for 20 times * 20 times, and rested within 20 seconds.

20 push-ups *3 groups rest for 30 seconds, sometimes a little longer.

Squat jump 20 times *3 groups rest for 30 seconds, sometimes a little longer.

Bulgaria cheated 15 times * Group 3 rested for 30 seconds.

Parallel bars arm flexion and extension 15 times *3 groups, rest about 1-2 points. Sometimes I can't eat it all at once, so I add it once without getting off the bus.

Pull-ups 30 times, the first group does 10, the second group does 8, the third group does 6, and the fourth group does 6 strokes once and once.

These total about 25 to 30 minutes.

Then run for 25-30 minutes, 5-6 kilometers.

Then I will rest for about 15-30 minutes, drink some water and start indoor exercise (pure strength training).

Usually I will change a part every day, and try to avoid the part I have exercised before, about 30 minutes.

Each training and rest is about 100 minutes. I eat normal cooking and rice, and chicken (fish, beef and lean pork) for breakfast and lunch.