The article has 10,000 words and can be divided into four parts:
〇, individual weight loss transcripts and equipment
First, the foreword and the body shape mainly introduce two concepts of BMI and body fat rate.
Second, the diet tells you how to eat during fat loss, how to estimate calories.
Third, the exercise introduced more effective strength training, supplemented by aerobic exercise methods of fat reduction
Male, 166cm, 29 years old. In May this year, he officially began to lose weight, with an initial weight of 72.1kg. By August, he dropped to 61.7kg. It is almost 100kg to lose 10kg.
She is a fat pier from elementary school. She has not had a weight of 67kg. He has been fat for more than 20 years. During this year's Spring Festival, when the weight lingered to 72kg, the body itself was short. It was not a joke that so many meats were crowded. The entire person walking and climbing stairs felt uncomfortable.
Do not want to fat into the 30-year-old, but do not want to start watching the two-year-old daughter to see flat, let me have the determination to lose weight. Because I have seen some weight loss knowledge and the basis of exercise, the weight loss process is easier than I expected.
Individuals are mainly using strength training (self-weight training) and supplemented by aerobic exercise (treadmill). If there is anything worth learning about, one is not getting into the gym and it is all indoors. A yoga mat and a treadmill handle everything. There is air-conditioning, a song to listen to, is my reason as a dead house can persist; Second, lunch is to eat the unit canteen, despite heavy oil, does not affect the thin; third is not eaten a meal, can It's called healthy weight loss.
====Used equipment ====
• Yoga mats. Taobao 20 things on a few dollars, indoor fitness necessary, really want to engage in exercise, immediately bought. Choose a little thicker.
•rope skipping. Or a few days later, I used much more during my physical recovery. If the legs are too high and the movements of opening and closing are boring, you can also hold them. One-hop, two-legged jump, two laps and one hop, the difficulty increases.
• Wireless Bluetooth sports headset. Sports earplugs are important to me. There is a song, I can stay in bed for a day. Do not let me listen to the song and let me run, I will die. I can reduce this fertilizer, at least half of it is credit for music.
Sports headphones will also hear a ring. The initial selection was a 90-piece domestic product with a serious stethoscope effect. The return for a Sony MDR-as800bt (this magic model I can't remember), the price of 500 pieces is touching, and it's good work and comfort is also very touching. This headphone has a key to pipe to suspend playback and all other operations are designed against humanity.
Personally do not recommend this type of ear hanging, Mao can not hang:
It is best to choose this kind of hung on the pinna:
Personally trained Netease song list here, lose weight all the way to listen to all the way down the screen. 20 songs, enough for daily training. To label a keyword, it should be: rock, pure tone, electronic, rhythm.
•running shoes. Strength training to buy a pair of general sports shoes just fine. Running shoes I only recommend Arthur and Mizuno.
Generally do not need to come to buy the top models, the next best price is very good. I bought Arthur's gt2000 three generations, was urinated by the price of the flagship store 990, looking for Taobao purchasing, 520 blocks are not. Because it was comfortable to wear, after reducing the fat, I bought two pairs of running shoes as a reward.
His own three pairs of running shoes, respectively, is to run thin my gt2000 three generations, bought and put the harem Yassler Gel Kayano Trainer and Mizuno wave rider 19.
====Foreword ====
Obese people are either plagued by health problems or are dissatisfied with their body and how much they want to make changes. It is not so simple to make changes to the human body.
Weight loss is the process of testing a person’s intelligence, stamina and perseverance.
First of all, weight loss involves a lot of physiology, nutrition knowledge and concepts, need to learn independently.
Second, weight loss is a lifetime. After successful weight loss, your diet and exercise need not be so strict, but it does not mean that you can overeat every day and not exercise.
In the end, weight loss requires perseverance. It does not depend on three minutes of warm blood. Your stomach is not overnight, eat one or two big meals, do not think about a day or two, one or two weeks will be able to lose weight successfully.
Weight loss requires months.
For people who are not exercising for a long time, a preparation period of 1 to 3 months is required to restore and improve their physical fitness before they can officially start a fat-reduction exercise.
A conventional fat reduction cycle is 12 weeks, which is 3 months. Want to see the effect, at least insist on 4 weeks. In order to avoid muscle loss and the consequences of loose skin, it is reasonable to lose weight at a rate of 1 to 2 pounds per week.
Losing weight is a long-term process of changing diet and exercise habits. It is more difficult to adhere to the mentality of “burning the sword down the hillâ€. I also hope that you can have fun in conversations with your body during the process of losing weight, fall in love with fitness, and make fitness a part of your life.
Maybe you are chasing a goddess or a goddess. It may be that the health problems caused by your relatives and friends have caused you to wake up. Maybe one day, when you find the power to change yourself, you can refer to these words, step by step to develop and implement your own weight loss plan.
Next year, or tomorrow, I sincerely believe that you will make a change.
====Natural Shape ====
A white cover hundred ugly, a fat destroy all. If there is a choice, no one wants to be fat. Let's look at a 700 yuan worth of clothes.
How to define fat, how can it be considered fat? "BMI" and "Body Fat Rate" provide us with scientific standards.
BMI, Body Mass Index, BMI = Weight (kg) / Height (m) Squared
There is a BMI calculator in the fitness app. You can enter the Mint net to calculate your own value:
The standard for residents of China is 18.5-23.9, 22 is the ideal value, 24-27.9 is overweight, and 28 is obesity.
If you have too much belly fat, BMI is in the "overweight" range of 24-27.9, there is a certain basis of exercise, you can be called ideal fat-reducing population. For people with a BMI greater than 28 and a weak physical foundation, it is best to consult a doctor and fitness instructor for professional advice and help.
The BMI test is not suitable for children, pregnant women, and muscular athletes. Muscles also have weight.
This time we must refer to the concept of "body fat rate".
Female version:
Male version:
It is ideal for male body fat percentage to remain at 10 to 20%. Women are 20 to 23% better, and less than 20% are prone to health problems. It can be said that the degree of appearance of abdominal muscles is linked to body fat rate. As long as you are not a bamboo pole and you have a little muscle, you can see the abdominal muscles after the body fat has dropped.
The figure above can only be estimated about one person's fat distribution varies widely, and some of the accuracy depends on the instrument.
This is the body fat measured by DEXA (accurately) 24% of women:
The figure below is an accurate body fat percentage of 17%, which is already the fitness competition level:
Speaking of body fat rate, according to human standards, terrestrial animals are not fat. We often say that some people "fat like a pig" is wrong with the pigs. How many years the pig was kept in captivity, the body fat rate was 15%.
Humans have high fat content and low muscle content. Compared with animals, the muscles of humans are far from well-developed. Black Light Bolt, not to mention cheetah, can't even run with bears; professional athletes have a muscle content that is even closer than our closest relatives. Humans disdain the gift of the animal world. One is the developed brain, and the second is the super endurance. Physically, we are a group of monkeys that are longer than endurance and are longer than fat stores.
The genes of human beings are hungry for three million years. It is only two hundred years before they have enough to eat. For the food-friendly heaven of this food, the human body did not expect anything. Reflecting the fact that the human body is very easy to store fat, and there is no upper limit, the more fat one eats, the more it will be.
In addition to being good at hoarding fat, what else can be called a talent? Answer: bones.
The picture above is from the fierce battle of the movie. We know that Peng Yuzhen has had an over-all, but it can be seen... It's also a bit of a snake. In fact, if you observe them, you will find that the stars who go on the face value line must first be very thin, and their faces should be smaller than you think.
Once an adult is in place, the bones are shaped. The skeleton on the face can still move the knife, the skeleton of the body, helpless. For example, the Yellow Master has a face and he has a good muscle.
Take a look at the top athletes:
This is the gap in talent between individuals.
Therefore, for the same body fat rate, some people do not have a double chin; some people grow their flesh a little longer, and they show a big face and become fat.
Most of the professional models and swimmers on TV are born with good genes and good bones. The top models, like those of volleyball and swimmers, and the faces of top performers, are all of the same.
Weight loss, fitness, will not let you "reborn." Just like how hard you work, your face can't become Fan Bingbing or Louis Koo. There is a sentence that does not mean: "Do not want to be ugly and fat? Come to fitness, then you will only remain ugly."
What physical fitness can change is your muscles and fat. Take a look at the same thin, which is better to see?
If you want to look good, you have to "skin pack" rather than "skinny." With the same weight, muscles are much more compact and better-looking than fat.
Some girls have a BMI of less than 20, and they are still trying to lose weight. With such a figure, we must maintain it and enjoy life. Are you aiming at such a figure:
The elder sisters were French model Isabel Carlo, who died of anorexia due to long-term diet and died only 28 years old.
For the average person, if the BMI is within the normal range and there is no obvious fat accumulation in the stomach and buttocks, it can be regarded as a normal body. At this time, body weight is not the only indicator. If you want to get better body shape, you should Work hard in the direction of muscle building.
The increase in muscle spans the years, which will be mentioned later. There is not much discussion here.
Second, dietWeight loss requires a controlled diet. Diet control is done well. The amount of exercise does not have to be large, the length of time span is longer, and naturally it can lean down and it will not bounce back.
Controlling diet is not dieting. Some people say that if they like to lose weight, they like to go to extremes. They don’t eat dinner, they don’t eat at lunch, and fruit meal replacements come. The main premise of weight loss is to stay healthy. Can't say I'm going to lose a lot of fat afterwards, and think of ways to stay healthy? Ordinary people can't miss the three meals a day. Why do people need to exercise to lose weight? Instead, they must hungry themselves?
In fact, dieting to lose weight is indeed a short-term (half a month or month) method of rapid weight loss. But this is by no means a long-term solution. It does not say that it hurts health, and the rebound after the diet is incapable of running.
So where is the boundary between diet and diet?
Eating too little on a diet damages health. A reasonable diet control allows you to exercise with excess calories and make your body and mind in a more comfortable state.
Eating less and eating less is a matter of "caloric intake" and "basal metabolic rate."
==== Caloric intake ====
Postulate the nutritional content of Coca-Cola and there will be something on the food packaging.
Above there is an "energy - 450 kJ." "Joules" and "kilojoules" are too small for thermal units, and they are used to "kaika" in their diet. Kcal, kcal, and kcal are all in the same unit.
• 1000 cards = 1 large card = 1 kcal = 1kcal
• 1 calorie 4.2 joules
• 1 kcal ≈ 4.2 kJ
The human body's three major nutrients: carbohydrates (sugars), proteins, fats. The corresponding heat is as follows:
• 1g 4 bottles of carbohydrate
• 1g protein ≈ 4 kcal
• 1g fat ≈ 9 kcal
Let's count the bottle of Coca-Cola's heat. Protein and fat were 0, and 26.5g of carbon-water multiplied by 4 was 106 kcal, which was basically the same as “450 kilojoules†(450 divided by 4, which was 112 kcal) in the composition table. This is 250ml of Coke's calories, multiplied by 2 to know that a bottle of 500ml of Coca-Cola's calories starts out at 200 calories.
It's also the heat of two bowls of rice:
====basal metabolic rate ====
To clarify the unit of heat, let's talk about "basal metabolic rate."
Respiratory, heartbeat, consume energy. The basal metabolic rate is the amount of energy you use to stay asleep or not for a day, which is the minimum amount of energy you need to maintain your daily life.
The basal metabolic rate of general adult women is around 1200 kcal, and men are around 1500. This number, depending on the difference in height, weight, and age, will have a floating 500 kcal. It can be estimated using MintNet's "basic metabolism calculation" tool.
The basal metabolic rate is the minimum amount of energy that an individual needs to maintain his life. In addition, you have to use extra energy to walk, go up and down the stairs, and cook and cook.
During the fat reduction period, the daily dietary calorie per person is controlled by women at 1200-1800 calories, and the male control at 1600-2500 calories is more appropriate.
Of course, we don’t need “Kaka’s Explained†to get the dietary intake accurate to each big card. However, you should have a general understanding of how much you eat.
Daily calorie intake can be counted using MintNet's Calorie Calculator. It is very easy to pick a measurement method such as "one egg" and "a small bowl of rice."
In addition, MintNet's "food pie" has almost all the nutrients and calories of food.
Why can't you lose weight by dieting? Now we can explain.
For example, a sister's calorie intake recommendation is 1,500 kcal. But after she began to lose weight, she did not eat dinner, resulting in a daily calorie intake of less than 1,500 kcal. At the same time, she started from the afternoon and did not eat nutritiously the next morning, creating a long-term nutritional gap.
If there is more than one day of dieting, the body thinks that it has encountered famine and will enter the “starvation modeâ€. The clinical tube is called "nervous endocrine dysfunction." The direct consequences are people's lack of concentration, low sexual desire, and even the problem of amenorrhea. In addition to exercise such as jogging and aerobics, the body tends to decompose muscles, a large energy consumer, in addition to breaking down fat supply. This is to reduce the basal metabolic rate to ensure survival and a series of adjustments made by the body.
The damage of basal metabolic rate requires a longer time to adjust the recovery. The decrease in basal metabolic rate allows you to meet basic life needs with less food. This is why people who are on a diet to lose weight once they stop eating are gaining speed.
In general, 200 calories a day through the diet to create a thermal gap, and then through the movement to create a 200-400 kcal calorie gap, is a more reasonable plan to reduce fat.
====Diet Diversity ====
We can't just focus on total calories, and the diversity of diets is also important. The Chinese dietary guidelines are very instructive.
There are not many people who can follow such a widely published scientific dietary standard.
For the fat-reduced population, the ratio of reasonable intake of the three major nutrients is as follows.
Carbon Water: Protein: Fat = 6:3:1
In simple terms, sugar, starch, white rice, flour and other refined grains, as well as oats, sweet potatoes, yam these coarse grains, the main ingredient is carbohydrate; butter, fat, edible oil, the main ingredient is fat.
People who lose fat should pay attention to protein intake. The main sources of protein are livestock and poultry meat, fish and shrimp, egg milk and soy products. Do not eat fat meat, but lean meat should be consciously ingested. According to the exercise intensity of ordinary people from small to large, the recommended intake of protein is about 1.2g to 1.8g per kilogram of body weight. Professional athletes eat enough 2g of protein per kilogram of body weight.
In addition to the three major nutrients, other nutrients the body must have: water, dietary fiber, minerals and vitamins.
Water is the basis for accelerating metabolism. Drink two when it's okay. Don't wait until you're thirsty. Follow the principle of “a small number of times†and actively supplement water before and after exercise. The reference standard is to keep your urine transparent or light yellow. It's normal to drink 2~3L a day on the training day.
In order to ensure the intake of dietary fiber, it is best to eat more than 500g of vegetables a day. Yes, more than a pound. In fact, there is no upper limit for the intake of vegetables, because there is almost no calories; daily 400g of fruit can ensure the intake of vitamins and minerals. Pay attention to the sugar, and it is okay to eat more fruits and different types of fruit.
====Diet heat exceeds standard ====
Why is Coke Burger a junk food? Because the nutrition is single, the calories are surprisingly high. To look at packaged foods and takeaways on the market, there is often a combination of carbon (water) and fat. These industrial foods are easy to store and transport. They also stimulate taste buds and sell well.
Take a look at the calories contained in 100g of these foods:
I know you have started drooling. Humans (as well as other animals) are completely unresponsive to the food mix of the "sugar + fat" industrial age (which is not found in nature). They are the culprits in helping you gain weight. Details can be read in this article: Sugar + fat, the most dangerous combination!
In fact, there is no junk food, only junk. If you control it well, you will estimate calories and occasionally eat two junk foods for lunch.
However, the common situation is often like this: In the cafeteria to eat a meal with meat and rice, rich oily lunch, have a sense of fullness, and may eat more than 800 kcal. At this time, my friend asked you to come for a bottle of Coke, and then I went in 200 calories. Your stomach is full of food, but it is easy to absorb the sugar dissolved in the water. To prevent the blood sugar from rising too fast, the body will secrete insulin and convert the excess sugar into fat for storage.
There are so many sugars in a bottle of 600ml cola:
There is also a bottle that breaks 300 calories and is worth mid-nast lunch:
How can a normal person eat so much sugar at a time? There is a saying, "I would rather eat big fat than drink sugary drinks." Because fat is good to swallow, it will occupy your esophagus and make you know that you can't eat. Drinks can't be stopped.
Compared to KFC, McDonald's, Chinese food in the restaurants and take-aways have not been much better.
The above picture is cut from Guo Weilin's Weibo. This kind of dish does not have any nutritional value. The poor protein is completely submerged by heavy fat. If you eat one or two, even if you eat a meal, just stare at this one and eat it every day, let's go fat.
For another example, in the restaurant's state of the art "fish fragrant pork", carrots (trace elements) and meat (protein), but the filamentous ingredients are easy to wrap, often underestimating the calories eaten into the belly.
Why eat less restaurants and takeaways, because businesses are tempting to taste, add oil and salt without impunity, put seasoning, and make your calorie intake easily exceeded. Therefore, the best conditions to eat at home, less oil and salt, small bowl meal is king.
====Diet Tips ====
• Alcohol and tobacco are best to get rid of, in addition to unhealthy, but also affect the sports effect.
• Snacks and drinks are not to say they cannot eat, but the heat of processed foods is too difficult to estimate. During the period of fat loss, it should be ensured that the intake of three meals a day, snacks and beverages can quit.
• In the early stages of fat loss, diet control can be relaxed. Many people quit eating snacks, drinks, and night snacks. Eating in the cafeteria is not enough to eat. It is enough to create a dietary calorie gap. In the later stages, it is more appropriate to do more precise diet control and reduce the intake of carbohydrates and fat.
• The fats attached to meat and egg products are generally sufficient for daily intake. When eating in cafeterias and restaurants, eating the food in hot water or hot soup can effectively reduce fat intake.
• In this era, food is cheap and easy to get, and Hanako is hungry and does not die. Don't always eat with your temper. Drinking water for half an hour before eating canteens every day is a way to increase your sense of fullness. Adding a meal before you go out for dinner can help you focus more on dialogue with your friends. Dining is to go to friends, not to solve the problem of hunger.
• Alcoholic friends are easy to find and healthy bodies are hard to find. If your friends are about to leave you for dinner and drink late-night snacks, they are all big fat guys who make you think that "well, I eat nothing," and that such a friend is still abortive.
• “Don’t eat something that your grandfather doesn’t know†means to touch less deeply processed foods and try to select those that can see the original food. Coarse grains, chicken, duck, fish, fruits and vegetables are the healthiest diets.
• Fat is your friend. One of the easily misunderstood periods of fat loss is that women reduce their fat intake too much when they lose fat. This can lead to a series of problems such as menopause and hair loss over a long period of time. It should be noted that even if fat is reduced, the proportion of fat should not be too low.
====Key ====
• Understand and control daily food intake, but do not diet on fasting so as not to harm health and impair basal metabolic rate.
• A reasonable fat loss process must be healthy, can make you more comfortable to eat, will not have caloric intake below the basal metabolic rate, leading to malnutrition.
• Consciously reduce carbon and fat intake; increase protein, fruit, and vegetable intake.
Third, sportsExercise is the core of fat loss. From the functional perspective of energy metabolism, fats and muscles are like cars' gasoline and engines. Fat is energy. To consume energy, it is necessary to mobilize your muscles through exercise.
Exercise can be roughly divided into "strength training", "aerobic exercise" and "flexible training."
The body-reducing exercise recognized by the fitness industry is based on "power training" and supplemented by "aerobic exercise." Yoga is good for exercising flexibility, but for reducing fat, the intensity is too low. It may take a few months to practice. You haven't lost fat and it has become a soft fat man.
The aerobic exercise is well understood, and walking, running, swimming, and elliptical machines are all considered cardio and aerobic exercises.
When talking about aerobics, when someone talks about running, someone likes to go to the other extreme. Running is fitness. I just rely on running to lose weight. Forget about boring for a moment, have you reached the distance and intensity of running?
The stars of the running world, such as Haruki Murakami, don't mention the type of 100-km supermarathon he participates in. His daily running capacity is 6 kilometers a day, 10 kilometers a day.
"Personal Meat Spring" Christian Bell, who can't move 4, 50 kg weight loss, is running. He said: "I'm running wildly and I feel very healthy." During the weight loss, he will eat 2000 to 3,000 kcals a day, sooner or later to run 10 kilometers twice for a total of 20 kilometers.
Prolonged intense running leads to inevitable loss of muscle. You can see that those long-distance runners will know. So Bell is not called fat reduction, and it is more appropriate to reduce weight without consequences. Because he wants to play hunger strikers and drug addicts.
OK, you said I ran slowly, running 2, 3 kilometers a day, and I could lose weight.
Have you seen fat people running long distances?
Their body has adapted to the intensity of running and does not stimulate the decomposition of fat. This is the same as brisk walking. Many people only pay attention to the number of steps and do not pay attention to the intensity. Everywhere is the kind of step that has been scattered for several years.
Not to say that simply relying on brisk walking and jogging to reduce fat is not a good thing. To achieve your goals, you have to work harder on your diet. Many professional long-distance runners also need diet control.
In addition, the impact of running on the knee is accompanied by an exponential increase in body weight. It's okay to run a step or two, but you repeat a thousand movements in one movement and use the same muscles and joints. It will inevitably hurt yourself. This is why people who are overweight (BMI > 28) are recommended for swimming and elliptical machines.
==== Strength Training ====
The best way to mobilize muscle energy is strength training.
Strength training is not necessarily the gym's deadlifts, bench presses, and the most common weight training such as push-ups and high leg lifts can be seen as strength training.
We repeatedly emphasize "exercise intensity". Once the frequency and group number of strength training are taken up, the intensity that makes your body feel uncomfortable and not adaptable will prompt your body to make changes to effectively reduce fat.
In recent years, the most popular is the "high-intensity interval training" known for its high-efficiency fat loss. High-intensity interval training, HIIT (High Intensity Interval Training), and the most popular insanity classes are also based on this theory.
Give a simple example.
The three movements are a group. The rest between the action and the action is 5 seconds. The rest between the group and the group is 30 seconds. If you do 3 groups, you can call it a low-level HIIT.
Why does HIIT have a good fat-reducing effect? ​​In fact, compared with ordinary aerobic exercise, HIIT can reduce the fat-reducing effect of the training. Secondly, HIIT allows you to recover from fat after a period of training. The fat burning process can last 24 hours, allowing you to sleep and lose fat.
After HIIT exercise, considerable excess oxygen consumption (EPOC) is the key to continuous consumption of fat.
==== Preparation Period ====
Have a basic judgment of your physical fitness.
If you have just started exercising, you have poor physical fitness (body balance, strength, endurance, flexibility, coordination, etc.), or you haven’t exercised for a long time, and it is a very busy person to run for 5 minutes. It is not recommended to do HIIT. The first lesson is that it is easy to get injured, and second, it is not easy to lose the motivation.
It is advisable to start with exercises such as push-ups, crunches, elliptical machines, and swimming, and to set the standard of movement (such as how fast a person walks up and how the push-ups force), and then gradually increase the frequency and intensity. You can do strength training today and do aerobics tomorrow. You can also do it alternately on the training day. For example, you can do strength training for 20 minutes and then go for 20 minutes.
This gradual increase in physical fitness level, the basic stage of the proposed time is 1 to 3 months.
My personal preparation for training, refer to this article: Let movement into life, completely get rid of the three high
==== warm up and stretch ====
Must pay attention to warm-up before training, and stretching after training. Warm-up and stretching not only prevent injuries, relax, but also help burn fat.
Warm-up, easy to walk or jog for 5 to 10 minutes, and then simply stretch, open the body joints, it is OK.
You can follow this video to do:
Stretch action can refer to the following figure. After the exercise, each action is done 2 or 3 times.
====Training Schedule ====
Online fat loss schedules, HIIT schedules are many. Wang Heng’s fat loss schedule is as follows:
Family fat-burning cardiopulmonary training (female)
Household Fat Loss Training Course Form (Large Strength Edition)
The action inside is very detailed. I use the strong version.
Such movements are almost the same, you can make arrangements according to the gourd paintings.
There are hard-core fitness HIIT schedules:
No time for exercise? Efficient fat loss depends on it!
Zheng Duoyan and the like, as a preparation period to restore physical fitness is okay, if you lose fat, I think the strength is low. Intensity such as Insanity and P90x is high and there is a physical foundation to try.
Recommend a set of personally liked, Dan's husband and wife training Laimui fight. Don't want to see ads and enter B station.
Lai Mei fighting squad is nothing more than a boxing and embroidering leg. It is a combination of traditional boxing, taekwondo and Brazilian Jiu-Jitsu fighting. Coming up with the most standard straight punches and side-kickings will be able to paste your face. With a rhythmical DJ, it's pretty fun to sit and sit down.
The fight inside can be done as aerobic exercise. There are also HIITs who choose according to their strength and preferences.
==== Strength training will turn you into a muscle girl? ====
Some sisters heard strength training and felt that they would become like this after practicing for months:
In fact, there is no need to worry. You will know when you go to the gym. Muscle male coaches may be quite a few. Muscle female coaches are basically impossible to find.
Because women do not have testes compared to men, and lack a series of muscle-building hormones such as testosterone, muscle buildup is very difficult. The bodybuilder like the top level is after long-term, almost rigorous diet and training, but also hormone injection. The degree of hardships is unimaginable to ordinary people.
Even if men are lifting iron in the gym, muscle training is based on years. Moreover, HIIT aimed at reducing fat is mostly self-weight exercises such as push-ups, and the stimulation of muscles is not large.
Of course, strength training will definitely promote muscle growth. After a period of training (3 to 6 months or more), women will be hippy and slimmer. The curve is more obvious and the figure is better, but the dimension of muscle growth will not be very large.
In short, it's okay to train your weight or to lift the iron in the gym. You will never become the King of Barbie's.
Let’s take a look at Prevo, a Canadian weightlifting woman from the 2008 Olympic Games:
This can be considered a model-level figure. For those sisters who listened to the “power training†disguise, would you ask your diet and training to reach the level of Olympic athletes?
Many female stars to keep their bodies in order to improve their body shape, what is iron is just a common practice. Like Monroe grandmother, the adjectives used by everyone are generally "convex and jagged" and "sexy and charming"? It is also unambiguous that people lift iron.
We also have Yao Chen's tummy fitness model:
This must be accompanied by a certain physical foundation and professional coaches.
====Sports Tips====
• After a period of aerobic exercise such as running and training, if you feel that you are not too tired to run, you can take a variable speed run, such as 2 minutes of regular speed, followed by 1 minute to accelerate the run. This is equal to running into a HIIT, which can improve efficiency.
• Sleep is the first supplement and 8 hours of sleep a day is a prerequisite for training.
• The body needs time to recover. The effect of training every day may not have been practiced for a day off.
• Training intensity should be gradual and adjusted according to the level of physical fitness. For example, the first month of practice takes 1 day off for 1 day, then the second month of practice takes 2 days off for 1 day, and the third month of training takes 3 days off for 1 day.
• Intensity, 5 times a week strength training, and 3 aerobic exercise will be almost.
• Appropriate snacks before and after exercise, such as apples, milk, or anything.
====Key ====
• If you do not plan to consult a professional trainer, you must have a clear understanding of your physical condition before performing a fat loss exercise.
• People with poor physical condition and long-term lack of exercise must plan for 1 to 3 months to prepare for a high-intensity fat loss program. During this time, your diet is well controlled and you will receive the effect of fat loss.
• It is not cost-effective to use simple aerobic exercise to reduce fat. High-intensity, high-frequency strength training such as HIIT and XHIT is the core of the fat loss campaign. Combining aerobic exercise 2 or 3 times a week can maximize your fat loss efficiency.
• Warm up and stretch to prevent injuries and help burn fat. Pay attention at all times.
====Written at the end ====
Diet, exercise, and bodybuilding are among the most professional.
When you embark on the fitness path, when you start to control your diet and exercise from the perspective of fitness, losing weight is only a matter of time.
In the final analysis, fitness is an attitude of life and a process of cultivating good living habits. Lighter weight and better body are all additional results.
Taking a short time to stay healthy and enjoy life at ease is the ultimate pursuit of modern people who are entrenched in concrete boxes.
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