Trying to lose fat quickly has become the heart disease of many healthy friends. In order to lose fat, many healthy friends have suffered a lot and taken many detours. Today, Muscle Jun will talk about the problem of reducing fat.
Scientists have been practicing for a long time. About fat reduction, it takes about 3500 calories to reduce 1 kg of fat! I won't go into details about the concept of heat. Click to see what heat is.
Therefore, the word calorie is very important for reducing fat, and scientific fat reduction is also to make calories be consumed more efficiently.
Today, Muscle Jun teaches you four most efficient fat-reducing tips.
1
Know how many calories you need:
For healthy friends who lose weight, it is nothing more than creating a calorie gap. Many healthy friends are also aware of creating a calorie gap, that is, creating "calorie consumption > calorie intake", but many healthy friends still only stay in knowledge and have no actual operation.
If you want to lose fat better, you must know your approximate daily calorie demand. You can search "Basic Metabolic Calculator" on the Internet to calculate the daily calorie requirement.
When eating food in the future, you can also check the calories in the "food nutrition composition table". Although it is approximate, these approximate values are the direction you must know, otherwise the daily intake is far greater than the daily needs, and there is no need to lose fat. In addition, when eating snacks and drinking drinks, we should also look at the calories of food. You may not buy it after reading it.
2
Strength training three times a week:
In the eyes of many good friends, strength training is only needed to gain muscle, but it is also important to lose fat.
Strength training is the key to improve basal metabolism. The greater the muscle mass, the higher the daily calorie requirement.
Only high-intensity aerobic exercise will affect the body shape, sebum will be low, but the body looks relaxed.
After finishing the strength, the basal metabolism will increase by 10%, and the fat loss rate will even double. In addition, strength training is also very helpful to reduce abdominal fat.
It is best to do strength training three times a week to exercise the whole body. If you have a high demand for body shape, you can improve the strength training intensity, 4~6 times a week.
three
High protein diet:
For most healthy friends, protein intake is a big problem, and many healthy friends have not even reached the most basic protein intake. High protein diet can ensure muscle mass and basal metabolism, which is also the key to improve the speed of fat loss.
For healthy friends who lose weight, your calorie intake should be 30~40% of the total calorie.
four
Aerobic, but not too much:
Many healthy friends who want to lose weight think that losing weight requires a lot of aerobic exercise, but the really efficient way to lose weight is strength training combined with aerobic exercise, and aerobic exercise is not simply running hard, the longer the better.
Aerobic time should not be too long during fat reduction, generally about 30 minutes, but try to ensure high efficiency, do not rest, and maintain a faster speed within these 30 minutes.
If the foundation is poor, you can start with low-intensity aerobic exercise, which can extend the time, and then try high-intensity training when you are thinner. This will not only help you persist, but also protect your joints.
Reducing fat quickly and efficiently is a technical activity, and reducing fat is the highest level on the premise of retaining muscle mass.
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