Things you should know - losing weight shouldn't be just eating air

Weight loss should not be just eating air

　　Whether you want to lose weight or girls want to lose weight, the method I often hear is to "eat less", either not eat breakfast or dinner, or it is to be pitiful.

　　It makes you often hungry, which is not only uncomfortable but also not easy to last.

　This way of losing weight is because in order to pursue "quantity", it is the number on the scale, and ignores "quality", that is, the quality of your body. Weight loss is actually It's not complicated. Basically, it's about calories consumption that exceeds intake. Consumption depends on exercise. Intake depends on diet.

　　Many girls choose to diet if they lose weight, and often fail to end! When willpower cannot resist the desire for food, they will immediately overeat, and they will gain more weight! Even if they succeed in dieting, they will only become thinner, without a butt or a strong abdominal thigh, and only a thin but loose body...

　　Because dieting The relationship between the fat is reduced while also reducing a lot of lean meat and water. The consequences are serious! The metabolic rate becomes worse! It becomes a physique that is prone to fat. Every time we get fat, the lean meat cannot come back, and it is repeated and fat, fat and thin, and finally becomes a puff person (a lot of fat, too little lean meat)

　What I want to say is: Don’t go against your body! You should eat when you are hungry! But we should eat the right thing! With exercise, your figure and health can last for a long time.

　　　Losing weight requires controlling your diet! But it is not dieting, it requires you to throw away your wrong eating habits.

　　Eat what you should eat, and don’t eat what you should not eat. While controlling your calories, eat in moderation, and eat in time!

　　Remember: Don’t take nutrients when you should take in it The body is destructive; eat snacks and desserts, eat and drink in a wild way You will only accumulate fat...

(Note: Follow the WeChat public platform of the fitness bar, search for the subscription account “Fitness Bar Network” or "Click to scan and follow")

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To have a good figure? Choose exercise and fitness, and dieting is prohibited!

　　1. Aerobic exercise as the basis

　　If you want to lose excess fat, it is generally recommended to use aerobic exercise of "medium intensity (60%-80% of the maximum heart rate) and long-term (20-60 minutes)". This is because when the human body exercises aerobic exercise, it will use fat as the main fuel. If you engage in long-term aerobic exercise, you can have Effectively utilize fat.

　　It is recommended to 3-5 times a week! Follow your own exercise ability step by step!

　　　Running, cycling, jumping, and swimming are all good methods!

　　Of course! Aerobics alone is not good! You also need strength training

　　A good figure must be achieved through training. Weight training to train muscle tissue to make it firm, stylish and curved

　　With exercise, you don’t exercise, you are/your meat is loose

　　Muscles determine your body shape. Imagine who will make you more bloated by a pound of lean meat or a pound of fat! Vest line! Chuan character abs, buttocks, beautiful back, firm skin, slender and tight leg shape are all the contributions of muscles!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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　　Muscles are also powerful tools for consuming fat

　　　Conduct strength training: exercise your muscles, promote muscle growth, and increase overall muscle mass.

　　Strength training will improve the body's muscle mass. When the body's muscle mass improves, it can maintain faster metabolism and consume more energy. Unlike just doing aerobic exercise to lose weight, it only consumes the body's energy during exercise, and once it stops, it will not be consumed

Muscles are a large energy-consuming user. After muscle loss, the metabolism of Xincheng will naturally decrease and cannot consume more calories.

　　A weight loss person after strength practice not only consumes energy during exercise, but also needs to consume more energy even if he stops. Because after muscle training, it requires growth and repair, which requires energy participation.

　　Don't rebound in weight loss: the improvement of the quality of the human body's muscles. It can help weight loss people who lose weight and maintain their weight and body shape longer, without having to worry too much about their weight rebound and their body shape will change.

　　Proposals for strength training: Do training exercises such as multi-joint squats, deadlifts, rowing, pull-ups (pulley pulling down) and pushing (bench press and over-pushing). The weight used in each group is 5RM~15RM.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

8 most common questions in fat loss process

What is the post-combustion effect? ​​You can burn fat even when you fall asleep!

HIIT high-intensity interval training method, have you really done it right?