In the process of weight loss, most people focus on weight, thinking it is vital to lose weight, but this is the wrong approach, weight can not determine the body fat. Look at someone's body shape or not. You can't just focus on weight, we should also pay attention to body fat percentage and muscle mass. So when it comes to weight loss, how can you lose weight better and faster?
01 shouldn't you only focus on weight in weight loss
So, in the weight loss process, not losing weight does not mean that you can not lose weight. As the process of fat breakdown during fitness exercise, the muscle content may increase. Although your weight does not change, your body will slowly become strained and your body's basal metabolic value will gradually increase.
Muscle is the body's energy-consuming tissue, fat is an energy accumulator, and the daily calorie consumption of muscle is much higher than that of fat. A kilogram of muscle in the body can burn tens of calories a day. Therefore, doing more iron workouts during fitness can improve your basal metabolic value and also allow you to build a really lean body.
People who have lost weight for fitness workouts, it is recommended that you do not do only cardio. Using aerobic exercise alone will lead to muscle atrophy. Therefore, we can limit the duration of aerobic exercise to 40 minutes, thus greatly reducing the breakdown of muscles. At the same time, you can also increase strength training, so that the body muscle groups are exercised and increase muscle mass.
Before aerobic exercise, you can do a set of squats, pull-ups, bench press, rowing, hard pull, double bar arm flexion and other compound movements to enhance the body's muscles, so that after weight loss, the body will not be too dry, the curve is significantly tighter, and the charm value is greatly improved.
It is recommended to choose a combination of aerobic and anaerobic training, which is a kind of high-intensity interval training, which can effectively exercise muscle groups and promote fat burning. However, not everyone can control the high-intensity training. To stick to the exercise, you must have strong cardio and a good exercise foundation. For beginners, only good basic training, you can start high-intensity interval training.
A high intensity training program are: Variable speed running, hiit interval training, tabata training, boxing, etc., three times a week, you can get a good fat burning and shaping effect, in short, to lose weight through fitness exercise, you must adhere to more than 2 months, not three days fishing, two days, otherwise it is difficult to achieve a good figure.
02 weight loss to avoid the misconceptions
1, calorie intake of less than 1000 cards
Many people choose a low-calorie diet to lose weight, but this is not correct. Although at first, the low-calorie intake approach is effective, you can lose significant weight, but in the process, you will lose muscle and water. The human body experiences falling into a state of starvation, causing the body's basal metabolic level to drop and become prone to gaining weight. After a while, you will notice that your weight loss is getting slower and slower. After resuming your diet, your weight will soon rebound.
2, a single diet
All kinds of apple meal replacement on the internet, do not eat staples, do not eat meat, only eat fruits and vegetables weight loss methods, when the diet pattern is too single, the nutrients supplemented can not supplement the body's needs of carbohydrates, protein and a variety of trace elements, the body can not absorb nutrients, metabolic capacity is insufficient, prone to health problems, the body will also rebound after weight loss.
When we lose weight, we should balance our diet and not eat alone. The intake of carbohydrates should be reasonably controlled, but not eliminated. When weight loss, we can add some high-quality protein, such as chicken breast, milk, eggs, etc. In addition, we can eat more vegetables to replenish the body's need for minerals and vitamins.
03 tips for fat burning
1、use trivial time to exercise
People who do not exercise can use the meaningless time to do self weight training. For example, open and close 10 minutes and jump rope 10 minutes can quickly increase the heart rate, which helps burn fat. During this time, fat burning more effectively, but also can strengthen the body.
2, drinking a lot of water can increase the sense of satiety
Learn to drink a lot of water in daily life, do not drink alcohol. Water does not contain calories, which helps control hunger and reduce overeating. Drinking more than 10 glasses of water a day can make your weight increase by 5%-8%.
3. Give up snacking
Generally speaking, you should eat three meals a day, but not any snacks, such as fried chicken, burgers, barbecue, spicy hot, etc., to control calorie intake, reduce the burden on the body, accelerate the rate of fat burning and improve the health index.
4, go to bed early to ensure adequate sleep
Daily life can not stay up late to sleep, to ensure sufficient sleep, so that the body functions quickly restore health, the next day the body's metabolic level will be enhanced, so as to consume more calories.
04 fat burning action
1、air bicycle
Lie on the ground, press the ground under the back, put your hands behind your head, raise your knees 45 degrees, pedal both feet, left ankle touching the right knee, and then the right ankle touching the left knee.
2、knee lifting exercise
Sit down, feet naturally down to the ground, tuck your stomach, tilt your body slightly back, lift your feet a few centimeters off the ground, knees to your chest, keep your upper body bent forward; then return to the feet position and repeat.
3、supine sit-ups
Sit-ups, feet together hooked to the head of the bed, with a towel on the back of the neck, pull one end of each hand, tuck the abdomen and lift up, slightly off the bed, keep still.
Weight should not be the only indicator that people are concerned about when it comes to weight loss, the main concern for weight loss is their own body fat percentage, when your body fat percentage drops, it means that your weight loss is productive, when it comes to weight loss, pay attention to weight loss misconceptions to enable you to lose weight better.