1, high body fat rate and then thin is also virtual.
Some people don't look fat, but there is too much subcutaneous fat. This kind of ethnic group is prone to illness and fatigue because of excessive body fat, insufficient muscle mass and poor physical strength. Because of the lack of muscle and bone density, it will sag with a light press, and it will not rebound, and the muscle elasticity is poor. This kind of people are easily troubled by obesity and its derived three high diseases, metabolic syndrome, cardiovascular diseases and other diseases.
If you want to reduce your body fat rate, you need to know your body fat rate first. Body fat percentage is the proportion of fat in your body to your weight. The normal body fat rate should be 12%-20% for men and 17%-25% for women. To see the abdominal muscles clearly, the body fat rate should be controlled below 14% for men and 19% for women.
There are not many methods to detect body fat. If there is no professional machine, such as inbody, it can only be calculated by comparing the picture with the girth formula.
2. Three measures can effectively reduce the body fat rate.
1. Diet and fat control
Most of the nutrients formed by fat come from diets high in carbohydrate and fat. When we eat more carbohydrates, such as exquisite cakes and snacks with high sugar and starch, the higher the blood sugar, the more insulin and the more fat stored in the body. Therefore, to reduce the body fat rate, we must first control the intake of fat in the diet. In addition to eating less high-sugar and high-fat foods, the cooking methods of food should also be cooked as much as possible, and fried or fried less.
2. Aerobic exercise burns fat
Aerobic exercise has always been considered as the most effective way to lose weight. Aerobic exercise can mobilize the whole body muscles to participate in activities and consume a lot of fat during oxidation. It follows the scientific principle of slimming. For example, the average person jogging for one minute consumes about 15 kilocalories. If he jogs for 30 minutes every day and doesn't change his diet, he can lose one kilogram a week. In all kinds of aerobic exercise, swimming, running, cycling and skipping rope are all simple to reduce fat. To reduce the body fat rate, it is necessary to carry out aerobic exercise reasonably according to one's physical condition.
3. Strength training
Why do you mention strength training? Because you want to lose weight successfully, strength training is essential. Strength training can increase your muscles, and increasing muscle mass can improve your basal metabolism. Only when your basal metabolism rises can you burn fat without moving.
In addition, after we lose weight, our skin will lose its elasticity. If you do strength training at the same time, your muscles will be strong and your lines will look better.
4. Pay attention to rest
The last one is to pay attention to rest. Although we have always said that we should exercise more and move more, we should ensure a rest when it is time to rest. If you don't get enough rest every day, you are either too fat or too thin. Therefore, it is very important to ensure more than 7 hours of sleep every day. It is not unreasonable to go to bed early and get up early for good health.
3. Other methods to reduce body fat rate.
First: control your diet.
The biggest reason why we get fat and gain weight in the abdomen is diet. So if you want to lose weight, it is most important to control your diet. Of course, diet control doesn't mean you have to give up all the meat, stay vegetarian, or go on a diet or do something extreme. We just need to control our daily intake, adjust our diet and eat less and more meals. You used to have three meals a day and a bowl of rice at a time. You adjust to five meals a day, half a bowl of rice for dinner, some whole wheat bread, fruit or egg white for dessert.
In terms of diet, try to control fried foods and sweets as much as possible, and give up drinks and snacks, supper and so on. Don't limit yourself too much, just pay attention to eating at ordinary times.
Second: family hiit training
Speaking of aerobic exercise, many studies show that hiit training is the best at present. It can make you reach the heart rate of burning fat in a short time, help your body's muscle endurance, and effectively improve your sports performance. And for a long time after training, your body will be in a state of burning fat continuously.
Hiit movement is composed of several movements with different intensities, and is added to the intermittent generation plan. Therefore, if you want to jump into the hiit course, you need to customize a course that suits you first, or you can pay attention to our hi Sports and Fitness WeChat (hiydjs) and reply "Plan" or "hiit", and the system will recommend you a scientific weight loss and fitness plan.
Third: ride a bike.
Cycling is also a good exercise. A foreign institution has published a data that you can lose 100 kg by cycling for 100 hours. Although it seems a bit unreliable, after all, 100 hours, everyone's resistance is different. But this can at least show that cycling is also a very effective way to lose weight.
There are also some friends around Xiao Hai who lose weight by riding a spinning bike for 45 minutes every time, 4-5 times a week, and they can lose about 5 pounds after half a month. The effect is really obvious.
Fourth: jogging
Why put running in the fourth place? Because Xiao Hi thinks running looks easy, but the motivation to stick to it is not so strong. First of all, it requires more space. If it is a treadmill, the feeling of exercise is actually not as comfortable as spinning. If you run outdoors, running alone is boring. At least spinning allows you to ride while watching TV.
And the fat burning effect of jogging is not so strong. Running for an hour can only burn more than 700 calories, but hiit can burn more than 900 calories an hour, and it is also better in continuous fat burning.
Fifth: swimming
Swimming is a very good aerobic exercise, but not everyone is qualified to swim. So if you can swim, swimming to lose weight is also a good choice.
However, one thing needs to be explained. Swimming is different from running. After running, you will feel thirsty and have a great demand for water, while after swimming, you will feel hungry and have a great demand for meat and carbohydrates. So you can't control your food intake after swimming, which may not only have no weight loss effect, but also make you fatter.