Let's just say, Han Tuan's concept of body is really so advanced?
A sister recently brushed up on Red Velvet's return concert, and the state of member Wendy Sun Shengwan is really amazing!
With beautiful and sassy six-pack toned abs, Wendy's good figure shocked many netizens
But the sisters must not have imagined that Wendy, who had just debuted, was actually in such a state
She is of medium stature, and she is not outstanding in the girl group~
Even after being photogenic, it is slightly bloated, which can be said to be close to amateurs
I don't know if the sisters found out, whether online or in real life, many people who shout about losing weight every day are not really obese.
Seven or eight percent are like Wendy's state when he debuted, with a BMI between 20~24, and a medium body with a small and medium weight base ~
They may be far from their ideal body shape may be a foot in the door, and the only problems that have not been solved are a little loose meat on the stomach, not too tight shoulders and arms, and even the last two or three pounds of weight...
It stands to reason that they are so close to their ideal body that they should be able to achieve their goals well.
But in fact, the more such people lose to the end, the more difficult it is to change their figure and weight.
It is difficult to lose weight in small and medium-sized bases, not because of lack of self-discipline, but because these people's "weight loss methods" are likely to be wrong from the beginning~
In fact, for girls with a BMI between 20~24, there is a set of logic for their own body beauty.
If you do it, you can successfully lose fat without stepping on the thunder or jumping into the pit~
So, today a sister will take my sister to see how the correct way to lose weight and shape in small and medium-sized weight base people is, to give you a complete idea, don't miss it!
Small to medium weight base weight loss
What big holes have been stepped on?
BMI between 20~24 This kind of person is difficult to lose weight, not in the beginning, but in the end.
The further back you go, the more you are examining whether your fat loss program is scientific and reasonable and whether it is really suitable for you.
After the practical test of a sister, if the small and medium-sized base of weight loss people adopt an unreasonable or unsuitable weight loss program, they are likely to encounter the following 3 problems
⭐ Problem (1): Decreased basal metabolism and decreased muscle mass.
The change brought about by the decline in basal metabolism is that although the weight is lost, the muscle strength is reduced, and the flesh on the body becomes loose.
In this case, the weight loss results are not only unsustainable, but also easy to rebound. Even if it can be maintained, it is to eat very little for a long time, at the expense of diet.
This kind of problem is often caused by excessive concern about weight and weight loss too quickly.
A sister has previously talked about a weight loss variety show "Super Weight Loss King" in the United States, after 10 seasons of the show, these contestants lost a total of 9 tons, and then almost all rebounded, and the rebound weight reached 10 and a half tons.
The few people who did not rebound were not much better, because rapid weight loss, the basal metabolism was much lower than that of people of the same weight, and they could only eat less food to maintain not fat.
⭐ Problem (2): The figure and weight remain unchanged for more than 3 months, stuck in the plateau period.
Many sisters lost weight at the beginning and lost a few pounds in a swoop, but no matter how hard they tried, they basically didn't move.
This is because once the sisters of small and medium-sized bases lose weight, they are prone to cause metabolic defenses in the body.
At this time, the body secretly rubs energy compensation through the original weight anchor point, reducing energy expenditure, resulting in no change in your figure and weight at all.
But in many practical cases, defense mechanisms are triggered more because of exercise and diet methods that are not suitable for you.
⭐ Problem (3): Many other people who use diet methods that can lose weight do not work in themselves, such as low-carb water.
A low-carb water diet is useful, but not necessarily for everyone.
Some people have indeed lost weight through a low-carb diet, but there are also many people here who have overturned their cars without eating staple foods.
△ Recently, a Weibo hot search said that a 25-year-old woman did not eat staple food because of weight loss, her weight was lost, and her hair also fell out...
Many sisters with a small base have this experience to lose weight - in the early stage, by not eating staple foods, they easily lose weight, so they feel that it is easy to quit carbs.
But until the end, you will find that your craving for carbs such as sweets and rice noodles has skyrocketed.
△ Even some people have no feeling for sweets before losing weight, but in the later stage of low-carbon weight loss, they are crazy to find a variety of sweets that they would not touch before.
If the problem is not solved, the weight loss of small and medium-sized bases is naturally easy to fail, either regaining weight or not losing weight successfully.
The reason for the failure is simply that the diet and exercise methods are not correct, but in depth, this part of the population has not found some weight loss essence suitable for themselves.
So, what is the fat loss program that is really suitable for BMI20~24 people?
The secret is to achieve three aspects - maintaining strength training, doing a good job of fatigue management, and switching to a medium and high carb diet.
Next, let's take a detailed look at how these three aspects work!
Small and medium base fat reduction
3 big moves
1. Dead strength training
Strength training is a sport that a sister pushes for life, and the benefits it brings us are really far beyond your imagination~
As for the small and medium-sized base to do more strength training, not only aerobic, a sister only said the most obvious benefit - strength training is not easy to stimulate appetite, and can shape the body line.
Perhaps many sisters also know the importance of strength training, but they don't know where to start, and they don't know how to arrange the plan for strength training.
Don't worry, this is a nanny-level plan for the sisters.
First of all, for small and medium-sized base strength training, the training part should be more aimed at the hips and legs and shoulders.
There must be sisters who will have all kinds of questions, I have a small belly, don't I need to train my abdomen?
The flesh on my arm is particularly loose, don't I need to train my arms specifically??
There are two reasons why Ichijie recommends these two parts
The first point is that the glutes and back muscles belong to large muscle groups. Training for large muscle groups makes muscle gain and fat loss more efficient and more fulfilling.
Small muscles are just sickles, large muscles are comparable to combines.
For the same training time, if only for small muscle groups, the gain for fat loss is very low.
For example, the rectus abdominis muscle, no matter how hard you practice, at most it is from an orange to an apple, and the ceiling of the change range is placed there, and deliberate training is a little too worthy of it.
△ Do you know why you have made so many crunches, and the meat on your stomach is still there?
Moreover, when we train the hips and shoulders, many movements actually train the small muscles by the way.
It's like the classic compound movement of buttock training - deadlift.
During the deadlift, our core is tightened throughout, which has worked the abs. (Provided that the weight is not too light)
At the same time, because to hold the barbell, this must have used the muscles of the arm area, so the arm was also trained.
Of course, there are hamstrings, erector spinal muscles, etc., so I will not expand on them one by one.
Second, training more hips, legs, shoulders and backs is more beneficial to posture.
Our usual work and life habits, sitting on the desk for a long time is the norm, which brings various posture problems.
And the crux of most posture problems is also caused by gluteal muscle weakness and insufficient back strength, such as pelvic forward tilt, hunched back, round shoulders, etc...
The specific training plan is 2 hips + 1 shoulder back + 1 HIIT a week, 30min of aerobic after each exercise, and finally full body stretching.
First sister also found a training tutorial suitable for beginners and novices for sisters, so take it with confidence
BMI20~24 people fat loss training
△ Hip and leg training, the training of the same part is at least 1~2 days before and after.
△Shoulder and back training
△30min jump-free HIIT training
△30min aerobic aerobics
△Stretch the whole body
Note that you only practice four days a week, and the remaining 3 days ask for absolute rest!!
Don't do all the extra training, if you feel that you are not tired, just want to move, then at most take a walk, no more will work~
Why do you emphasize absolute rest so much, 4 days a day to exercise, is this intensity enough?
Listen to a sister's advice, small and medium-sized base fat loss, really can't make yourself too tired.
Here is a series of advantages of popular science low-frequency training~
2. Do a good job in fatigue management and use low-frequency training
First of all, low-frequency training is more sustainable and easier to help you develop long-term exercise habits.
A sister has also said before that the effect of exercise and fitness is not to see how intense you train and how ruthless you are, the key is to see who can stick to it for the longest time and continue to improve.
In addition, the low risk of injury from low-frequency training allows trainers to steadily improve their strength and even leapfrog progress.
The most important thing is that low-frequency training can avoid weight loss failures caused by overtraining~
Overtraining is a pit that many fitness whites are prone to fall into in the early stage, and most of them are self-touching.
At the beginning, I exercised every day for 2h like chicken blood, but after 3 days, I felt physiologically sick to my stomach when I thought of the word exercise.
△ Overtraining also has a big impact on physiology, obviously I exercise every day, but my resistance has decreased...
Therefore, the training program given by the previous sister is completely sufficient for almost all novices.
Exercise seriously, rest well, do these two points, the essence of fatigue management will be obtained~
3. Medium and high carb diet
Finally, it belongs to the diet plan for small and medium-sized people with a BMI between 20~24, please pay attention to the keywords: medium and high carbs! Medium to high carbs! Medium to high carbs!
The order of energy supply of nutrients in the human body is carbohydrate, fat and protein.
Normally protein is the last to be consumed, and when the body starts consuming protein, it's usually something extraordinary that happens, such as advanced cancer...
When we use a low-carb water, low-fat, high-protein diet, we will still consume body fat in the early stage, so we can lose weight for a period of time.
However, in the later stage, the weight is reduced, the body fat rate is also reduced, and the amount of fat available in the body will be insufficient.
At this time, the intake of carbs and fat is very small, so the body begins to consume protein for energy.
Protein energy supply is equivalent to sounding an alarm in the human body and triggering defense mechanisms.
The body naturally starts a series of life-saving operations, such as stimulating your appetite, making you find something to eat and then "live"...
In short, small and medium-sized weights are not necessary for a low-carb water diet, you may be thin in the early stage, but it may become a key point for your fat loss failure in the later stage.
How should the medium and high carb diet be operated? Sisters, get up
BMI 20~24 people
Dietary guidelines for medium to high carbs
1. The amount of carbs (nutrients) consumed daily is controlled at about 150~200g, and if all converted into rice, it is about 570g~770g of rice (the amount of 3~4 bowls of rice).
It should be noted that the above refers to all the carbs in a day, not only refers to the rice in the main meal, if you eat other staple foods, you need to replace them.
2. While high carb, we must control the intake of fat, try to keep fat as low as possible, and the daily fat (nutrient) intake is controlled between 20~30g.
There is no need to deliberately eat boiled vegetables and drink low-fat milk, which will affect the normal intake of fat.
As long as you avoid fried food, animal offal, fatty meat, skin and other greasy foods, the daily fat intake will not exceed 50g.
3. High carb water can, but it is recommended to control the intake of added sugars.
In other aspects, protein and vegetables should be balanced intake, protein can be 1g protein intake per kilogram of body weight, such as body weight 50kg eat at least a piece of raw 200g chicken breast every day.