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Why is it that two people weigh the same weight, but their fat and thin bodies are not the same? This is related to their body fat percentage and muscle content.
The fat molecules are relatively large, while the volume of muscle fibers is relatively small, and the volume of 1 kg of fat is 3 times that of 1 kg of muscle, because people with more fat content will look much fatter than people with high muscle content.
People with more muscle content not only look thinner, but also the basal metabolic value of the body will be more vigorous, and they can consume more calories a day, effectively inhibit the accumulation of fat, avoid fat, and easily have a lean physique.
People with high fat content are not only fat, excess fat will also secrete harmful substances, increase the body's oxygen consumption, is not conducive to good health, and is prone to problems such as high blood pressure, high blood lipids, and high blood sugar.
Therefore, we fat and thin should look at body fat rate, not weight. The focus of weight loss should be on fat loss, not weight loss or muscle loss.
The standard body fat rate of boys ranges from about 15%-20%, while the standard body fat rate of girls will increase by about 4%-5% due to physiological characteristics. So, is your body fat rate standard?
If you don't know how much your body fat rate is, you can buy an AC body fat scale to measure your fat, bone and muscle content, which can make you lose weight more scientifically and gain a good body.
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If you want to lose fat without losing muscle, you only need to pay attention to 2 points in the weight loss process:
The first point is to join strength training
During weight loss, do not only do aerobic exercise, aerobic exercise can not increase muscle content, but will deplete muscle, reduce the basal metabolic value.
We should add some anti-resistance training to improve the muscle dimension, which can improve their basal metabolic level, help maintain firm skin, slim down the body line will be more outstanding, effectively away from the paper body, there is a chance to create a real lean physique.
If you don't know which movements to start training, it is recommended that you can start with push-ups, squats, lunge squats, squat jumps, and plank supports, and repeat 4 sets of each action 15 times, which can effectively activate the muscle groups of the whole body and strengthen the body line.
The second point is to supplement high-protein foods
After protein is broken down, amino acids are nutrients needed by the body to promote muscle synthesis and reduce muscle loss. When carrying out fat-reducing meals, we should not simply eat boiled vegetables, which will not be able to supplement the protein needed by the body.
Our daily protein intake should reach about 1-1.2g per kilogram of body weight per day, if your weight is 70KG, then you need to supplement 70-84g of protein a day.
The protein content of different foods is different, you can choose some high-protein foods, such as: boiled eggs, chicken breast, lean meat, milk, dairy products and other foods, maintain a steamed boiling practice, you can avoid the calorie surge of ingredients, while supplementing the nutrition required by the body, healthy weight.