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To lose weight, the lighter the weight, the better. Girls pursue a weight of not more than a hundred figure is a misunderstanding, the real good body, never afraid of weight over a hundred pounds, but will pay attention to their own body fat rate and muscle content.
Only by reducing the body fat rate can the figure really slim down. Only by increasing the muscle content can the body maintain a strong basal metabolic value, away from the problem of regaining weight, you can have an excellent body line and shape a charming body curve.
How can you lose fat without losing muscle, or even increase muscle content? We need to start with a few methods:
Method 1: Do not judge the weight loss effect by the amount of sweat.
Many people think that sweating will cause weight loss, which means that weight loss has an effect. However, sweat is not a tear of fat, sweating does not mean that the weight loss effect is good, you have to be clear.
The key to weight loss is to increase the calorie gap of the body in order to slowly lose weight. We can strengthen exercise to improve the body's activity metabolism, thereby promoting the decline of body fat rate.
Winter exercise and summer exercise sweat is different, but the fat burning efficiency of the two is actually similar, sweating is a way for the body to regulate body temperature, when you replenish water, the weight will rise.
Method 2: When training, add strength training.
Fitness training can be divided into aerobic exercise and strength training, during weight loss we should add strength training to improve muscle dimensions and avoid muscle loss caused by long-term aerobic exercise. We can arrange 20-30 minutes of strength training first, and then arrange 40-50 minutes of aerobic exercise, which can improve the efficiency of fat burning and shaping.
Aerobic exercise can be gradual, starting from low-intensity exercises, such as brisk walking, square dancing, cycling and other sports, and then try jogging, opening and closing jumping, playing ball and other training after a period of time.
Novices can start with strength training from self-weight training, choose squats, push-ups, low pull-ups, lunge squats these 4 compound movements to start, each action 15 times, repeat 4-5 groups, 2-3 days exercise once, you can achieve a good muscle gain effect.
Method 3, when losing fat meals, pay attention to protein supplementation.
Many people blindly control their calorie intake when implementing fat-reducing meal plans, while ignoring the principle of nutritional balance. A single diet will make the body lack metabolic motivation, and the weight loss efficiency will become worse and worse.
Carbohydrates can provide metabolic power to the body, and it is not possible to completely eat staple foods. Protein can supplement the body with amino acids and help muscle repair and growth.
Therefore, we must avoid a single diet and be suitable for supplementing some staple foods and protein foods. Especially the supplement of protein can not be ignored, we can eat some chicken breast, eggs, dairy products, beef, fish and other foods for three meals, and the daily protein intake should reach 1-1.2g per kilogram of body weight.