A senior personal fitness trainer gives women a weight loss 21 advice
1 , minus 10 pounds of weight minus 10 pounds of fat
Weight loss drug ads love to take this concept to fool you, saying that you lose 10 pounds of weight in 7 days , but never dare to pack you to lose 10 pounds of pure fat. Less than 10 kg of body weight, may include 5 kg of water, 3 kg of feces, 0.5 kg of muscle, 1.5 kg of fat. The fat density is small, like a foam. If a person really loses 10 pounds of pure fat, the body shape will have a big improvement. However, in reality, many women lose 10 pounds, but their body shape has not changed. It is because the weight loss method is wrong. The weight of the 10 kg weight lost is only a small amount of fat.
2. How long does it take to lose 20 pounds of pure fat?
According to a German sportsman, a person weighing 160 pounds wants to lose 20 pounds of fat, just ride a 100 -hour bicycle; if you don't want to ride a bike, take 270 hours; if you think 270 For too long, you can jog for 110 hours or play 145 hours of tennis. In short, the four are just as good. Everyone sees the future.
3. Where can I reduce my workout?
Many people think that where to lose weight where to exercise, so in order to reduce the stomach to do hundreds of sit-ups every night, this is the wrong drop! You should know that the accumulation of fat is all around, the man's abdomen is the fastest, and the woman's buttocks, lower abdomen and waist are the fastest, and then the limbs. Therefore, weight loss is also a full body, and on the contrary, the limbs are the fastest, the waist and abdomen are the slowest, and there is no way to reduce where to exercise.
4. Can you only lose weight by doing yoga?
Yoga is mainly a kind of stretching of muscles, which combines breathing and meditation. Most of the cases are static, which can relax well. The weight loss effect is not significant, but it is good as an auxiliary method. It is suitable for practicing after exercise. .
5, do not eat diet pills!
Most of the diet pills in the market are laxatives, and no one has ever seen an authority certification. In the average person's intestines, there will be a few kilograms of feces, a slimming tea, a few toilets, and the body weight will be reduced immediately, but the body shape will not change, because your body fat is not lost, it will also destroy the intestinal environment. does it worth? Fat is under the skin, how can it be excreted by drinking tea? It is impossible to think with your nose!
There are countless fat people in the world. If a diet pill is proven to be effective and harmless, this company must be one of the world's most market-worthy companies, but in fact there is no such company, so diet pills must be Unreliable.
I want to lose fat under the skin, usually two ways: 1 species is liposuction surgery; No. 2 is the fat into kinetic energy and bio-energy metabolized, namely exercise. The former has to move the knife, and suddenly lose too much, the skin will be very slack, and the damage to the body is also large, suitable for the super fat man in Europe and America; for the average person, exercise is the best way to lose weight, no one.
6. Why is my weight not exceeding the standard, even below the standard, but it is very bloated? (More than 70% of women have this problem)
For example, a man with a height of 1.8 meters and a weight of 250 pounds must be a big fat man? No ! It could also be a bodybuilder. The same is 1.8 meters and 250 pounds, the body shape of big fat man and bodybuilder is a world of difference, because from a professional point of view, to judge a person fat is not fat, and has nothing to do with height and weight, just look at the " body fat ratio " data That is, the ratio of fat weight to body weight.
Generally, 15% of men are suitable, more than 18% exceeds the standard, more than 25% is obese; 22% is suitable for women , more than 25% is excessive, and more than 30% is obese. The same is 1.8 meters and 250 pounds, the two people's body shape is completely different, because the body fat ratio of the big fat man is more than 50% , and the body fat ratio of bodybuilder is less than 4% . These are just two extreme examples. In fact, the height of 1.8 meters and the weight of 250 pounds can be combined with a variety of body types, the difference is in the fat ratio.
Now the problem in your body is very obvious. The body weight is not over-standard, but it is bloated. 100% is that your body fat ratio is excessive. The fat density is small, like a bubble, so you look bloated.
7. Do you know howling obsessive obesity?
In fact, at least 9 individuals in 10 women have excessive lipid ratios, which are generally higher than 25% . That is to say, except for a few people who are particularly thin and thin, the rest of the women are over-standard. Because most women do not like sports, when the weight is in the normal range, the muscle ratio is low, and the fat ratio must of course exceed the standard. Within the fitness industry, to put this weight is not excessive but excessive proportion of fat called "hidden fat", if not corrected, will develop into a real obesity after age 30. Some girls should pay attention, don't think that it is fine now, it is probably hidden obesity. The solution is simple, reduce the fat, add a little muscle, one minus one plus, the weight does not change, but the body is absolutely slimmer.
Many fitness ladies are about 1.6 meters tall and weigh about 110 pounds, but they have almost no meat. The arms and abdomen are also very line-like, due to low fat content and high muscle content. Generally, their body fat ratio is about 20% , which is slightly lower than the standard.
In addition, the amount of fat in people is not as good as possible, especially for women. Below 18%, it is very thin and thin, which is not conducive to health and pregnancy, but also causes many dysfunctions.
8. What is muscle obesity?
There is also a class of people who are born with a burly body and high muscle content. They are a bit like Europeans and Americans. This is called " muscle obesity " . Most of them are genetic factors, and at least one parent has a burly size. This kind of person is difficult to lose weight, requires great perseverance, and is not easy to see the effect. Their main feature is that the wrist is thicker than the person with the same height. If you are unfortunately this type, you can only quietly refuel.
9. Can a woman have muscles?
Many girls not only smell " fat " , but also smell " muscle " . Is muscle really so terrible? The first thing to understand is that whether you are a man or a woman, you are fat or thin, as long as you are a normal person, you have 639 muscles on your body, which are toughly connected to the bones. Because these muscles contract and drive the bones, you can move freely. . Therefore, Aaron Kwok has muscles and Yao Chen has no muscles. This is wrong. The correct statement should be that Aaron Kwok’s muscles are strong and Yao Chen’s muscles are relatively weak.
10. Does exercise make you a "muscle girl"? (This is the problem most women worry about)
Many girls worry that if I make my muscles bigger, how terrible! Been to the gym? Countless men are working hard, but only a few can refine their muscles, so you don't have to worry about it. If you can easily refine your muscles, you can't wait for the men to run.
If you want to refine your muscles, you need to meet 4 conditions: adequate male hormones, extremely high-intensity exercise, correct training methods (large weight, 6–12 times per group ) and 8 supplements a day . Even a lot of hormones are used. Because of the physiological reasons, women have low androgen, and then from the combination of exercise volume, nutritional capacity and training methods (small weight, 15–25 times per group ), it is impossible to refine the muscles, only to increase the muscle density appropriately. , that is, the weight increases, the volume circumference does not increase, so please be assured.
11, do not exercise for a long time, muscles will become fat? (There are also many women worried about this issue)
As mentioned earlier, muscle is an important organization of the human body. There are 639 pieces of normal people . Fat is the accumulation of excess nutrients, mainly between the skin and muscles (see pork), just like “ wearing †on the body surface. These are two completely different substances, like egg yolk and chicken egg white. Do you think egg yolk will become protein? Of course impossible! So please put 100 hearts, do not exercise for a long time, the muscles may relax, but never become fat. If you want to restore muscle elasticity, just keep exercising and it's OK !
12. Do you know your basal metabolic rate?
The heat absorbed by humans is mainly used in two aspects, one is basal metabolism, and the other is behavioral metabolism, that is: calorie consumption = basal metabolism + behavioral metabolic behavior metabolism is all the calories you need for physical activity, such as walking, running, Work, etc.; basal metabolism includes breathing, body temperature, heartbeat, brain thinking, hair and nail growth, muscle, blood and visceral operations, food digestion and absorption (also called food heat effects), which consume heat.
In short, as long as you are alive, even if you sleep for 24 hours a day, the behavior is metabolized to 0 , but the basal metabolism is constant. In general, the daily basal metabolism of women is about 1200 calories, about 1600 for men , and some bodybuilders can even reach 3,000 . Basal metabolism is generally more than 50% of total metabolism ; for a woman who does not love sports, it even accounts for 80% .
13. Your muscles are really precious.
Driving 100 kilometers, the bus is definitely more fuel-efficient than the car; for the same reason, running 1000 meters, people with strong muscles must consume more calories than those with weak muscles. Not only that, but people with strong muscles do whatever they want, shopping, going to work, and entertainment, they consume more calories than those with weak muscles, and sleep is no exception. Because the muscles grow on the body, the body must constantly use heat to support them. Once they encounter the high-intensity exercise of running and climbing the stairs, they need to consume more heat, even dozens of times when they are still.
At rest, 1000 grams of muscle consumes about 13 calories a day , and under daily activity, 1000 grams of muscle consumes about 70-100 calories per day , which is 5-9 times that of 1000 grams of fat . Some people don't like sports, but they don't get fat when they eat. It is likely that their basal metabolic rate is high and the absorbed nutrients can be metabolized in time. Of course, it may also be because the gastrointestinal function is not good and the absorption rate is low.
14, strong muscles, even if you sleep can lose weight. (Not bragging with you, there is such a magical thing on earth)
Everyone must remember that the little dragon girl in "The Condor Heroes" let Yang go to sleep in the ice bed, so that even in the sleep can increase the internal strength; then whether people can consume a lot of excess body heat while sleeping, lying down to reduce the fat What? The answer is yes. Blinking your eyes, you are not mistaken, this is not a martial arts novel, nor a myth.
As I said before, muscles don't take up the volume. Women's muscles are a few pounds long, which not only does not affect the body shape, but also makes the arms, thighs and abdomen more line and elastic. More muscles can greatly increase the basal metabolic rate. Excess nutrients are consumed by muscles and are not easily accumulated into fat. Therefore, one of the most common and effective ways to increase basal metabolism is to increase muscle mass.
If you can reduce the fat by 3000 grams and the muscle weight by 3000 grams, the overall weight will not change, not only the body shape will be improved greatly, but also 300 calories per day ( 1 bowl of rice) will be consumed in daily activities ; even if you sleep all day long It also consumes dozens of calories more than before. Everyday, eating the same food with others, doing the same thing, but quickly metabolizing the heat, like 24 hours of uninterrupted weight loss, is it a dream?
The principle of TCM weight loss is also to improve people's basal metabolic rate through acupuncture, massage or drugs. After all, the effect is limited and can only be used as an auxiliary means. If you want to lose weight, it is best to exercise more and increase your muscles. Unfortunately, as people age, their basal metabolism will slowly decrease, so it is easy to be blessed. At this time, it is necessary to increase the amount of muscle to increase basal metabolism.
15, desperate diet can lose weight?
When you are on a diet, your body will mistakenly think that you are in trouble, so you will save money and minimize calorie consumption. At this time, your metabolic rate will be reduced by 20%-30% . Therefore, people who are over-dieting often do not have the spirit all day. Although they eat less, the calorie consumption is correspondingly reduced. The most terrible thing is that the body will also break down muscles for nutrition. (I don’t cherish your precious muscles at the moment, then I have nothing to say. said). In addition to losing muscle, dieting also loses a lot of water. Once the amount of food is restored, the body accelerates absorption, so the body weight rebounds quickly. At this time, only the long fat does not grow muscle, and often exceeds the original weight. So don't be superstitious about the online dieting diet, which is too harmful!
In addition, the right amount of some fat can increase the metabolic rate of people, which is good for weight loss, so you can not only eat vegetarian dishes during weight loss, it is best to mix properly.
16, how to do aerobic exercise to lose the "fat" fastest? The "Card's Formula" is decrypted for you.
Many people know that aerobic exercise can lose weight, but do you know how to do aerobics to make " fat " fall the fastest? There are secrets in this. In the fitness industry, the " meat " effect is usually adjusted by controlling the heart rate of the exercise , telling everyone a " Card's formula " (unisex):
Weight loss heart rate = { ( 220- age) - static heart rate } × ( 50% -60% ) + static heart rate
This is the secret magic weapon of the personal trainer. It is almost impossible to find on the Internet and must be saved.
Here is an example: Xiaohong is 30 years old this year. The static heart rate is 70 beats per minute (the heart rate measured in bed when he wakes up naturally in the morning, and can be measured several times to obtain a stable value), then the most suitable heart rate for her weight loss is:
Lower limit: { ( 220-30 ) -70}×50%+70=130 upper limit: { ( 220-30 ) -70}×60%+70=144
Therefore, Xiaohong should do aerobic exercise to lose weight, and the heart rate should be kept between 130–144 beats per minute (measured by heart rate monitor , sold on Taobao). In this range, the calories burned by exercise are most likely to be provided by fat. Exceeding and below this heart rate effect is not good.
It is important to note that aerobic exercise takes at least 20 minutes to reduce fat, because when you start exercising, your body consumes sugar, and it takes about 20 minutes to slowly consume fat. Generally 50-80 minutes is appropriate, do not stop in the middle; maximum not more than 120 minutes, otherwise the body will break down muscles. It is best to add 5-10 minutes to warm up and 30-45 minutes of strength training, which not only increases muscles, but also allows the body to become active before doing aerobics, improving fat loss and not being hurt.
17. Why do I exercise every day, but the fat can't be reduced? (Almost 100% of dieters have encountered this problem)
The reason is simple: you are not doing aerobic exercise, the calories burned are not provided by fat, but from the sugar in the food.
Many people who want to lose weight have made a big mistake, thinking that as long as I exercise, I can consume fat. This is not the case. Fat is the body's reserve energy, like a deposit in a bank. The sugar in food is like a wallet. cash. If you spend money on a daily basis, you will definitely take it from your wallet first and foremost. By the same token, when the person is exercising, the body will give priority to the sugar supply. Only when the continuous movement reaches 20 minutes, the fat will slowly participate, which is why the aerobic exercise must be done continuously for more than 20 minutes.
Many people insist on exercise to lose weight every day, but do not belong to aerobic exercise, just consume the sugar in the body, and feel that the stomach is hungry, eat a meal just to make up, every time, form a cycle, and fat until the beginning I didn't get involved in the end. The advantage of this is that the body will become healthier. The disadvantage is that your body is resistant to physique, and the difficulty of losing weight will increase in the future.
18, for weight loss, give you some suggestions:
1 ) Find out why you are obese: genetic? Eat more and less? High gastrointestinal absorption rate? Low basal metabolic rate? Is the body fat ratio exceeding the standard? Or is the body suffering from a disease? Just the right medicine. If your parents are fat before you are born, and you have been fat and big since childhood, then the weight loss will be much more difficult, so don't let your child get fat.
Do not weigh every day during 2) lose weight, say once a month you can, as this may blow your enthusiasm. Putting a few posters of the fitness lady in the bedroom, the more you can stimulate the nerves, the more powerful.
3 ) Eat less and eat more meals, mix well; don't stay up late at night, don't sleep late in the morning. Not eating breakfast and lack of sleep will greatly reduce the basal metabolic rate of the next day, so breakfast must not only be eaten, but also rich; lunch 6 or 7 full, vegetarian meal; no rice at night, with sweet potatoes or potatoes instead of staple food, Add some vegetables, put a little oil; if you are hungry before going to bed, eat two bananas and drink some yogurt. Always remember the following reason: "The amount of calories burned is greater than that absorbed, and the body's fat will slowly decrease slowly, otherwise you will definitely come from outer space. "
4 ) Don't be too lazy, you can stand less, you can sit down, you can climb the stairs and don't take the elevator. When you stand on a bus or subway, your body needs to burn more heat to overcome the sway. So try to stand as you ride in the future, and give someone who needs help. The best of both worlds, why not?
5 ) If you go to the gym, at least 3 times a week , preferably 6-7 times, each time with no more than 2 hours. If the economy allows, you can try to buy some private lessons. It is not enough to know that a Kasper's formula is enough. After all, the coach has enough experience to teach you a lot of things.
6 ) People who have been fat, even if they lose weight, will be more likely to gain weight than the average person. Therefore, after losing the fat, they should increase the amount of muscle to consolidate the basal metabolic rate and develop a good habit. For a lifelong career. Solemnly remind everyone that every time the weight rebounds, the difficulty will be even greater in the next round. Don't be tossed.
7 ) No matter how scientific the method is, the premise is that it must be adhered to. Any fast weight loss method is not credible, otherwise the fat person will not be so much. It is best to reduce 2000 grams of fat in a month , not more than 4000 grams, otherwise it means that your exercise is excessive, first, it is harmful to the body; second, it will cause muscle loss and easy to rebound.
19, make friends with fat paper, you will slowly become a fat paper?
Researchers at Loyola University in Chicago surveyed nearly 2,000 students. The study found that if a thin person pays a fat friend, his chance of becoming obese will increase by 57% . Conversely, those who have made thin friends, In the future, the possibility of slimming will reach 40% ; if a fat person makes friends with another fat person, the possibility of slimming is only 15% .
From the perspective of social psychology, it is reasonable to get fat with fat people. With fat people, the habits and behavior patterns of two people will gradually affect each other. If your fat friends have good appetite, like Eating high-fat foods, or eating overeating, your appetite may also become very good, and the habit of not eating too much fat will affect you subtly, which is what really causes you to gain weight.
Conclusion: Don't be afraid to make friends with fat people, and trying to maintain healthy living habits is king.
20, do aerobic exercise to lose weight, the more the sweat is more effective, is this the case?
This is also a mistake that many people often make. The more they sweat, the better the effect. In fact, this is not true. As I said before, to do aerobic exercise to lose weight, it is best to keep your heart rate within your range of reduced fat heart rate, higher and lower than the fat loss heart rate effect is not good. So there is no need to consider how much sweating, as long as you ensure that your heart rate is within the range of heart rate reduction, the effect of sweating is the same.
21. Which sports belong to aerobic exercise? Which sports are not aerobics? Many people understand it wrong.
Everyone knows that running is aerobic exercise, and cycling is also considered. Is there only two kinds of aerobic exercise? According to professional explanation, aerobic exercise refers to physical exercise performed by the human body under the condition that oxygen is fully supplied. That is, during exercise, the oxygen inhaled by the human body is equal to the demand and reaches an equilibrium state. In simple terms, aerobic exercise refers to any rhythmic exercise. The exercise time is generally 20 minutes or more, the exercise intensity is medium or medium, and the heart rate remains within your fat loss rate because the blood can be Supply enough oxygen to the heart muscle, oxygen can fully burn the body's sugar and fat.
So judge whether a sport belongs to aerobic exercise, 1 see the duration, 2 see the heart rate. Regardless of the exercise, as long as it lasts for 20 minutes or more, the heart rate remains within the range of heart fat loss. It is not only running and cycling, such as skipping, aerobics, swimming, etc. Can become aerobics, the key is how you do it, yes
Whether to meet the above two requirements.
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