Height 175cm, weight 17 1 kg, ready for fitness+weight loss. Hello, this is not mainly about equipment.
++++If you want to increase a muscle mass, then the corresponding movements should be heavier and less frequent; If you have enough muscles and want to make the muscle lines more obvious, then the corresponding movements should be small and several times. The weight of 40RM is similar. You do an action, such as a dumbbell bird, and find a weight. This weight can't be achieved by one group 10 at most, so this weight is the best weight to increase muscles (big weight, few times). If you want to practice muscle lines, you can do up to thirty or forty weights at a time (small weight, multiple times)
++++diet! Very important! It is necessary to drink a cup of warm water every morning, of course, six or seven cups a day at other times, not too much. Before meals, an apple (or some other fruit) should eat less fried, spicy and salty food. In the afternoon, grab a handful of peanuts (about a dozen or twenty) and eat more high-fiber fruits and vegetables, such as celery ... The taste is weak, and what puffed food is best not to eat. Bitter gourd ... well, eat if you can. That will help you lose weight. That's about it. Make a plan for yourself
If you sew in the middle, practice the chest clamp machine.
Male, height 175cm, weight 70kg, need to lose weight? Hello, your height and weight are basically normal, and men should be stronger. This will give others a sense of security, especially women. And burly and powerful itself is synonymous with men, isn't it? I sincerely answer your questions and just want to study together. If you don't understand anything, you can continue to ask me here, hoping to adopt it.
I am 175CM, and my weight is 6 1 kg. Do I need to lose weight? I think it's already very good, so I don't need to reduce it any more. Keep it.
13 years old, height 175CM, weight 140 kg. How to lose weight is the most effective and healthy? Eat less and exercise more! Play ball or something!
My height 175CM and weight are 79.5KG Do I need to lose weight? Yes
How to lose weight Height 175cm Weight 60kg Why do you want to lose weight? If you want to lose weight, the best way is swimming and long-distance running.
Height 175CM weight 85KG to lose weight! ! One of the theoretical foundations of men's weight loss: food energy and weight loss
Girls all know that if you want to lose weight, you must control energy, or calories, or heat energy in food. But where does energy come from and where is it used? The energy needed by human body comes from three substances: carbohydrate, fat and protein. Neither vitamins nor minerals have energy.
Carbohydrate and protein can release 4 kilocalories per gram, and fat can release 9 kilocalories per gram. So eating too much fat is easy to get fat. What's the use of this energy in the human body?
First of all, we should maintain life activities, including heartbeat, respiration, blood pressure, blood circulation, body temperature, nutrient supply and waste discharge of various cells. The sum of these energies is called basal metabolism. The more muscular a person is and the bigger his figure is, the more energy he consumes in this respect.
Secondly, energy is used to synthesize the protein of the body, make blood, strengthen bones and muscles ... that is, to build the body itself. When you are young, you eat a lot because you need more energy. Recovery from injury also needs more energy from this part.
The third part of energy is used for mental and physical activities. The brain needs energy to think, but it always consumes little after all. Muscle contraction consumes a lot of energy, so if physical activity is different, everyone consumes different energy every day. In addition, people often feel hot after eating, which is an extra energy consumption called the thermal effect of food. Generally speaking, if protein eats too much, the thermal effect will be even greater. Among these aspects of energy consumption, the first and second parts are beyond the direct control of human resources. Only the third part can be changed. People with different muscle activity have great differences in daily energy consumption! A girl of medium height, sitting still all day, consumes about 1500 kcal a day; A little walking and daily necessities will increase to about 2000 calories; However, a female athlete's energy consumption can reach 3000 kilocalories a day. When losing weight, people are advised to increase exercise, which is an effective way to increase energy consumption in this area. Students have all kinds of activities every day, such as walking on campus, taking classes, playing ball games, dancing and engaging in activities, which consume energy. The greater the activity, the greater the energy consumption. If you sit still from morning, you will consume less. This is the truth of the so-called "heaven rewards diligence": active people are not easy to gain weight.
The second theoretical basis of weight loss: food energy, fat and exercise
Eating is like making a sum of money, and consuming energy is like spending a sum of money. If the daily income exceeds the expenditure and it is useless for the time being, then people must save money and put it in the bank, and it is regular. Our body mainly stores energy in two forms: fat is equivalent to long-term storage and glycogen is equivalent to current storage. The body needs some "current" that can be used at any time, which is glycogen stored in the liver and muscles. As for the change in the pocket, it is glucose in the blood. If blood sugar is low, the body will immediately convert glycogen into glucose to maintain the concentration of blood sugar. Glycogen is a concentrated form of glucose, which will soon become glucose. If most glycogen is exhausted, then the body should consider switching to other energy sources, mainly fatty acids that decompose fat. Any machine needs energy to run, either using electricity or burning coal. The human body also needs energy to start. If you do exercise after meals, your energy consumption will increase, so you should use glycogen and fat to supply energy. There is very little glycogen in the human body, which will be consumed within 30 minutes of exercise, and then the body will break down fat to supply the energy needed for exercise. Short-term exercise (such as a few minutes of sprint) only consumes glycogen, and only long-term exercise can consume fat. However, even if you don't do special exercise, your body will consume some fat between meals. If the two meals are far apart and the work is heavy, the consumption of glycogen is relatively large, and the body feels that glycogen should be used less, it will decompose a small amount of fat. However, if you eat snacks and sweets between meals, you will always supply sugar to raise your blood sugar. As a result, your body will even stop consuming this fat. So eating snacks is not conducive to losing weight.
The third theoretical basis of weight loss: calories, kilocalories and kilojoules.
Roads, that is, calories and kilocalories, are units of energy. 1 calorie is the energy required to raise 1 gram of water by 1 degree. Food energy is usually calculated in kilocalories, also known as calories. In the international unit, energy should be expressed in joules. 1 joule =4. 182 calories, then 1 kcal =4. 182 kj. This unit is sometimes used to represent the energy in food. Many times, people use the unit of kilocalories to calculate the energy in food because it is more convenient. 1 g starch or sugar contains 4 kilocalories; 1g fat contains 9 kcal, 1g protein contains 4 kcal. If expressed in joules, there are many odds and ends, which is not convenient for calculation. For example, if you eat 10 grams of fat, it will bring 90 kilocalories to your body. If you eat 50 grams of popcorn, you will increase the energy supply by about 170 kcal. The energy a person needs every day is also calculated in kilocalories. If you eat a medium-sized apple (about 90 kcal) every day without doing too much exercise, you will gain 10g of fat every day, which is equivalent to gaining 3.6kg of weight every year.
The fourth theoretical basis of weight loss: Where do carbohydrates and fats come from?
Digestible carbohydrates include starch, sucrose (white sugar), fructose, lactose, maltose and so on. Among them, starch and sucrose are the main components. All grains contain starch, so all foods made from grains contain starch, including rice, steamed bread, bread, rice flour, biscuits, rice cakes, crispy rice, puffed snacks ... Starch is easy to see because of its large size, but sucrose is not. It dissolves in food and sneaks into the stomach. A piece of bread is as big as it is without sugar. But after adding sugar, it increased a lot of energy for no reason! For example, the capacity of a can of coke is 335 ml, of which the sugar content is 10.5%, and the sugar content of a can of coke is 35 grams! Equivalent to energy 140 kcal (equal to half a bowl of rice)! So eating sweet things is easy to get fat. The sweetness of fruit comes from sugar, which is also a carbohydrate, so fruit has more energy than vegetables. The sweeter the taste, the more energy it has.
Fat (grease) includes dominant fat and recessive fat. The former is fat that can be seen at a glance, such as butter, cooking oil and fat; The latter is the fat that is quietly hidden in food. Fat makes food fragrant, soft and delicious. Cakes, cakes, instant noodles, egg rolls, cookies and so on are all delicious because they add a lot of fat. Ice cream and ice cream also contain fat, which makes them rich in flavor. Lean pork contains more than 25% fat and more sausages. Add fat when cooking to improve the taste! It can be said that all delicious things should be oiled except fruit, and the more oil, the more fragrant the taste. Cooking at home is the same: more oil in the dish tastes good. Eating less oil and sugar is the first key to lose weight.
The fifth theoretical knowledge of weight loss: What gets thinner as you eat it?
The proportion of protein, fat, carbohydrate and water in each food is different, and the energy added to the body after eating is also different. According to the same weight, foods with high water content have less energy because water has no energy; Foods with more fat have more energy, because fat has the highest energy, which is 2.25 times that of carbohydrates. By weight, vegetables have the least energy. Because vegetables contain more than 90% water, more cellulose, less carbohydrates and protein, and almost no fat. So dieters can eat vegetables with confidence. In addition, mushrooms, kelp, konjac, bamboo shoots and other foods have less energy and more fiber, which can fill the stomach and promote cholesterol excretion, so they are "scraping oil". People who lose weight should eat more. In contrast, meat, sweets, fried food and potato chips are just the opposite. They contain too much oil and sugar, and they are small in size but contain a lot of energy, so be careful when eating them. Such as chocolate, satsuma, biscuits, etc. Eating100g contains 300 to 500 kilocalories, how can you be careless! In short, the greater the proportion of "low-energy-density foods" such as vegetables in the food eaten in a day, the easier it is for people to lose weight, because vegetables occupy the gastrointestinal volume, which makes people eat less other high-energy foods, and naturally it is not easy to gain weight. On the other hand, if you don't like sports and eat high-sugar and high-oil food, even if the food you eat is not big, the meat will become richer and richer.
The sixth theoretical knowledge of weight loss: exercise and weight control
Exercise has several meanings:
First of all, long-term exercise can consume fat. Generally, it takes more than 30 minutes of continuous exercise to effectively decompose fat. The longer the time, the more consumption. Skipping rope is a good exercise, which consumes a lot of energy per unit time, but it is not easy to last. This kind of exercise may be combined with long-term exercise such as walking and swimming to enhance its weight loss effect.
Secondly, even if the exercise time is not that long, it will consume energy. Before consuming fat, the body usually consumes glycogen first. After most of glycogen is consumed, the body will consume a little more fat after exercise. This is because the human body needs energy supply at any time to maintain life activities. If glycogen is not enough, use fat. If you exercise regularly, your body will at least get a signal: don't just convert energy into fat and store it, there is still exercise!
Third, exercise can improve heart and lung function and muscle strength. Visceral and muscle functions are stronger, blood circulation is smoother, and basal metabolism will be improved. In other words, people who love sports consume more energy when they are not moving than those who don't. That's what the so-called "don't like fat physique" means.
Many people refuse to exercise and rely solely on dieting to lose weight, which will cause a disadvantage: if you don't exercise regularly and don't have enough nutrition, your heart and other internal organs will contract, your blood circulation will be poor, your heat production capacity will be poor, and you will consume less energy. Then eating more in the future will make them more likely to get fat, that is, form a constitution that is easy to get fat.
So, in any case, exercise is better than no exercise! Exercise is the key to prevent obesity and maintain an ideal weight.
It should be noted that some research reports show that if the daily energy intake is above 800 calories (normally it should be around 2000 calories), exercise will promote weight loss. Otherwise, people will be hungry, and the body will conserve energy, but the effect of exercise will not be exerted.
The seventh theoretical basis of weight loss: the calculation of staple food energy
Many girls are asking repeatedly: Is this thing fat? Is that thing getting fat? In fact, these problems can be solved by understanding the energy of food. It is troublesome to query the food composition table, but we can classify the food, so it is easy to approximate the energy of the food.
Let me introduce the energy of staple food to you first. The staple food is the product of grain. All grains are good sources of carbohydrates, and dry grains contain about 70% starch. A girl once asked me: Teacher, what is food? I almost fainted. But think about it, nowadays girls rarely see natural grains, and they don't know what the relationship between biscuit cake and wheat is. It is understandable to have this question. So I patiently explained that food is generally the seeds of plants. Including rice, wheat, corn, millet, oats, barley, sorghum, millet and buckwheat, and foods in a broad sense include red beans, mung beans, dried peas, kidney beans, eyebrow beans and other beans (except soybeans). These grains can be processed into many products.
Wheat is the main raw material for processing, and all wheaten foods are mainly made of wheat, including steamed bread, steamed stuffed bun, jiaozi, noodles, instant noodles, noodles, biscuits, bread, cakes, cold noodles, face-lifting and so on. Adding oil, sugar, salt and other ingredients makes the taste of wheat flour different. All foods, whether bread, biscuits or cold noodles, can be called staple food.
Rice can be processed into rice noodles, rice cakes, scallops, rice noodles and other foods. After all, they are similar to rice, but different in water content, shape and taste. Millet can be processed into millet, millet porridge, millet crispy rice, millet pancakes and so on. Oats can be processed into oatmeal, oatmeal and so on. So how big is the energy difference between so many processed products? There is no need to check them one by one, and we can consider them from three aspects.
First: look at the water content. The water content of all very dry grains and products is below 15%. Cookies are less than 8%. At this time, if oil and sugar are not considered, the energy per100g is between 320 and 360 kcal. For example, millet pancakes fall into this category. If it is semi-moist, such as bread, the water content is about 40%. The energy per 100g of staple bread without sugar is about 250 kcal, while the energy per 100g of delicious snack bread with sugar and cream/cheese exceeds 300 kcal. If it is the kind of bread with crispy layers, the heat will reach more than 400 kilocalories. If it is very humid, such as rice, the water content is about 70%, and there is no sugar. The energy per100g is only about 120 kcal. If it is very thin, such as porridge, the energy per100g is about 50 kcal.
Second: the content of oil and sugar. All plain biscuits contain more than 20% oil. The sugar content of all snacks and cakes with appropriate sweetness is above 8%. It is conceivable that if 10% sugar is added to the energy of dry food, the energy per100g is about 400 kilocalories, such as biscuits and waffles. If there is a lot of oil, such as biscuits, the energy per100g is about 500 kcal.
Third: See how much you can eat at a time. If you eat too much food that you think is low in energy, many a mickle makes a mickle. On the contrary, there is no harm in eating less high-energy things. For example, if you eat a piece of sweet bread, you only consume 120 kcal; And if you eat a packet of 100g popcorn, you can consume 350 kilocalories. Eating a large pot of porridge (2 liters) can consume 700 kilocalories. Therefore, no matter how low the energy per unit volume or weight is, you can't rest assured to eat a lot.
My classmate is 175cm tall, 19 years old and weighs 54kg. Need to lose weight? Height to weight ratio. Very thin. If you want to lose weight, it looks like a bamboo pole. Not pretty.
Height 165cm, weight 5 1 kg. Still need to lose weight? Hehe, your figure is already very good, and you don't need to lose weight at all.
Of course, it is suggested to give the landlord a standard weight calculation formula.
There are only two kinds at present.
① standard weight (kg) = height (cm)- 105 (male) = height (cm)- 107.5 (female)
② standard weight (kg)=[ height (cm)- 100] x 0.9 (male) = [height (cm)- 100] x 0.85 (female)
As long as you calculate, you can determine your absolute standard, and it is not good to be thinner.
As for straight legs, this is a problem that bothers many girls, but it is easy to correct. That's what leg press and leg press need to pay attention to every day, otherwise it's easy to strain, so the landlord must pay attention! !
1, just started training, it is not appropriate to do intensive exercises.
2. leg press and support legs should be straight, otherwise the legs will become thicker.
3. Hold leg press's calf with both hands from below and press the upper body forward. Try to stick your abdomen to your thighs and your chest to your knees. Never push hard with your head. )
4, be sure to take your time, don't be impatient, you may not be able to stick to it at first, but don't force yourself to make progress little by little, or you will strain yourself.
Hehe, I hope it will help the landlord. As long as the landlord insists, his legs will soon be straight.