Big Q&A for weight loss and fitness! Easily solve the problems of netizens’ weight loss!

Big Q&A for weight loss fitness!

Many friends take time to go to the gym, but because of lack of fitness knowledge, they often get into some misunderstandings! This will not only cause low exercise effects! It will also seriously damage patience and confidence!

In order to help more friends who are interested in fitness, so that they can avoid detours as much as possible on the road to fitness, Abang has sorted out some fitness problems that friends often exercise! Share some practical fitness knowledge with you!

Q: After work, due to less exercise, their weight has increased by more than 20 kilograms. How do you need to practice to lose weight? Especially if your belly is relatively large, can you just lose your belly?

A: Weight loss is all about losing weight throughout the body, and there is no local fitness method to lose weight.

It is recommended to do at least 3 aerobic exercises a week, such as running, brisk walking, skipping rope, etc., for at least 30 minutes each time.

Q: There is a lot of fat on the belly, and there is a small belly, and other parts are OK. I don’t want to develop a lot of muscles. How to lose your belly?

A: If you don’t want to increase muscles in other parts of the body, it is recommended to use a combination of aerobic and abdominal muscle training for exercises. For example, cycling training, running for 5 to 10 minutes, then performing 1 to 2 minutes of abdominal muscle training, then running for 5 to 10 minutes, and then performing 1 to 2 minutes of abdominal muscle training. According to this cycle, 5 to 8 cycles.

Q: Can only do sit-ups reduce fat on the abdomen?

A: It is difficult to lose fat on the abdomen simply by doing sit-ups, as above: There is no way to lose weight in the local weight! It can only be said that the ratio of fat to muscles is changed through local muscle training (muscles are smaller than fat volume) to achieve the effect of shaping! Losing fat still requires aerobicity throughout the body! Exercise

To lose fat on the abdomen, you need to do the following three points:

a: Do at least 3 times a week for more than 30 minutes of aerobic exercises, such as running, brisk walking, cycling, etc.

b: You can do abdominal muscle exercises before and after aerobic exercises, choose 3-5 movements, such as curls, lying on your back, lifting your legs, planks, etc. Do 3-5 groups of groups of 15-25 times per group

c: Control your diet, reduce high-calorie food intake, and develop good eating habits.

(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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Q: Girls want to lose weight, don't want a lot of muscles, and having a vest line is enough. How to practice?

A: First, you need to do more aerobic exercises, such as jogging, brisk walking, skipping rope, etc. to maintain body fat! At least 30 minutes each time, more than 3 times a week. Secondly, you need to increase the exercises of waist and abdominal muscles, and it is best to do formal waist and abdominal muscle exercises before and after each aerobic exercise.

A: First, you need to do more aerobic exercises, such as jogging, brisk walking, skipping rope, etc. to maintain body fat! At least 30 minutes each time, more than 3 times a week. Secondly, you need to increase exercises of waist and abdominal muscles. It is best to do formal waist and abdominal muscle exercises before and after each aerobic exercise.

Q: What to do if you do sit-ups and waist is sore? A: Sit-ups are not a good abdominal muscle exercise method! Sit-ups will cause the waist and hip joints to leverage. This situation is mainly due to insufficient abdominal muscle strength. It is recommended to reduce the choice of curls. The upper body curls and lower back should not leave the ground.

Q: Can I practice abdominal muscles once a week?

A: There are fewer abdominal muscles exercises once a week, and cannot achieve the effect! It is recommended to practice at least 3 times a week. You can use the next day to practice, but you cannot practice every day! As long as you practice well every time, the abdominal muscles also need to rest!

Q: Can one hour of aerobic exercise be performed on the treadmill for 1 hour continuously at a speed of 6KM/H to achieve the effect of applying fat?

A: Actually, you want to do it on the treadmill Aerobic exercise needs to achieve fat loss effect, and the following conditions must be met:

a. The time of aerobic exercise needs to be performed at least 20 minutes each time before it can be applied to fat.

b. The intensity of aerobic exercise needs to be controlled at about 60-80% of the practitioner's own maximum heart rate. Generally, it can be measured by the practitioner's heart rate. The calculation formula is (220-age) * 60-80%. Therefore, everyone's exercise ability is different, so the speed required on the treadmill is also different. Some people may be 5KM/H, some people may be 8KM/H, etc.

c. Aerobic exercise needs to be carried out continuously.

Q: Do you need to practice every day when you lose weight?

A: For weight loss, it means that aerobic consumption of the body to store excess calories and let the fat decompose to the body. The body provides energy. Therefore, weight loss people can perform at least 30-60 minutes of aerobic exercise every day. However, the premise of fitness is health. If you are not feeling well, it is recommended to take a rest.

Q: I am losing weight, do you need to eat protein powder?

A: First of all, I want to say. Protein is also particularly important for fat loss people! Weight loss cannot be just aerobic exercise! We also need to do strength training! A good supplement for protein powder! You still need to consume enough protein through your daily diet!

It is recommended that friends who exercise to lose weight and control their diet can supplement protein powder after long-term aerobic exercise. Because after long-term aerobic exercise, they consume not only fat, but also muscle. Proper supplementation of protein powder can reduce the loss of human muscle.

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

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