The method of body-building to reduce fat, body-building is a kind of exercise, and it is a method that people pay more attention to body control from now on. Fitness can control the ability of all parts of the body, not only make the body strong, but also reduce fat and shape, which is very popular among young people. So I'll tell you how to lose fat in fitness.
The method of fitness and fat reduction 1 The first method: (strength exercise+aerobic exercise) to lose weight.
The so-called strength training is to use all kinds of fixed fitness equipment and free strength equipment in the gym, which is what we call muscle training. The purpose of muscle training is to improve the quality of human muscles, appropriately increase muscles, increase human calorie consumption, and thus reduce the accumulation of fat.
Aerobic exercise means using treadmills, mountain climbers, elliptical machines, stair climbers, bicycles, rowing machines, etc. in the gym for at least 20 minutes at a time. This exercise method of using strength exercise first and then aerobic exercise to lose weight is persistent and not easy to rebound.
The second method: pure aerobic exercise to lose weight.
Pure aerobic exercise to lose weight means only using treadmills, mountaineering machines, elliptical machines, stair machines, bicycles, rowing machines, etc. in the gym for at least 30 minutes at a time. This method of losing weight by aerobic exercise alone is obvious in the early stage of losing weight, but the effect of losing weight in the later stage is not obvious. Because only aerobic exercise is used to lose weight, not only fat, but also human muscles, resulting in less and less calories consumed by the human body in the later stage of weight loss, and the weight loss effect is getting worse and worse. At the same time, this kind of pure aerobic exercise is also easier to rebound.
Tips for losing weight in the gym:
1, make good use of the handle force.
Use the handle to exercise. Pushing and pulling the handle not only makes it easier for you to train, but also burns more calories and increases your heart rate.
By using the handle, more force can be applied to the muscles, resulting in greater heat consumption.
Remind you to pay attention to your posture and pace at any time. Your exercise will be more effective only if you reach the standard.
Pushing your body to the extreme can also help your muscle lines become more beautiful.
2. Exercise strength and balance with a flat mat.
Exercise on the flat mat can exercise your upper arm muscles, help to speed up the fat burning in the upper body, and also make your arms stronger. For women, this kind of exercise is more effective than simply using dumbbells.
Fitness balls, standing on one leg and flat exercise can improve the stability of your body and make your muscles stronger.
The above exercises don't have to be done in the gym. If there is enough space at home, it will also have a good effect if you insist on doing it at home for half an hour every day.
Doing different movements on the flat mat can exercise all parts of the body at the same time, and you can also do strength training with dumbbells to achieve twice the result with half the effort.
3, reasonable arrangement of exercise
When you go to the gym to lose weight, you should pay attention to the time. At first, you can go 3-4 times a week and exercise for an hour at a time. You can have fun with your friends. You can also supervise each other with friends, which is more conducive to the achievement of slimming effect.
Aerobic exercise must be done continuously for 45 minutes. In the gym, you can choose a treadmill or a mountaineering machine, and you can take turns to exercise without getting bored. Will increase the fun of losing weight.
You can also do other sports, such as dancing and yoga. And adjust your whole body to participate in sports. The advantage of this is that it will not produce fatigue and boredom of losing weight.
The most effective way to keep fit and lose fat.
1, control calorie intake: For dieters, it is most important to keep your mouth shut. I suggest you design a table for yourself in the process of calorie control, and make clear how many calories you can consume every day. You can also plan your diet for a day, but you should pay attention to controlling the total calorie intake. Usually, you can eat more fresh fruits and vegetables and try not to eat high-calorie foods, such as fried and heavy-flavored foods.
2. Maintain the amount of aerobic exercise: Aerobic exercise is often indispensable in the process of reducing fat. This is because aerobic exercise is a sharp weapon in the process of reducing fat. If you can make long-term suggestions, you can help everyone get a very efficient fat-reducing effect. Need to remind everyone that it is best to arrange a fixed aerobic exercise time every day during the fat reduction period, keeping it at about 40 minutes to an hour.
3, weight training can not be less: when it comes to weight loss exercise, many people will ignore the importance of weight-bearing exercise. Although weight-bearing training is not as fast as aerobic fat loss, it can help you exercise your muscles and help you shape your muscles in the process of fat loss. Therefore, it is best to combine aerobic and anaerobic when reducing fat, so as to get the best fitness effect.
Ways to lose weight 2 tips to lose weight.
If there are ten people in front of you, at least 30% are obese, which is a common phenomenon in society. After all, people's lives are getting better and better now, and eating well will definitely lead to obesity. No matter what method you use to lose weight blindly, it will not work, so you must use the most scientific method to lose weight successfully. First of all, it is definitely necessary to make a weight loss plan, so what are the diet plans for fitness and fat reduction?
Physiological mechanism of reducing fat;
Theoretically, it causes heat loss to the body every day, that is, consumption is greater than intake to reduce fat. The accumulation of fat is largely caused by overnutrition. It is often said that if you have a successful diet, you will lose 90% of your fat.
When human intake is insufficient to support daily consumption, fat will be decomposed into fatty acids by lipase, and then fatty acids will be oxidized into energy to fill the consumption gap, and finally converted into carbon dioxide and water.
First, carbohydrates (sugar)
Carbohydrate is the most important energy substance in human body. Potatoes, sweet potatoes, pasta, rice, corn, instant noodles, sugary drinks, etc. They are all carbohydrates, and the main components of most vegetarian foods are carbohydrates.
Second, protein.
Protein is the main raw material for human tissue renewal and repair, but it is not the main energy-supplying substance for human body. When the body is seriously short of sugar, protein only accounts for 65,438+05 ~ 65,438+08% of the total energy consumption. The main ingredients of fish, chicken breast, poultry skinless meat, beef, lean meat, eggs and milk are all protein; In addition, a few plants also contain a lot of plant proteins, such as soybeans.
Adults should consume at least 0. 8g protein per kilogram of body weight every day to maintain their physiological needs.
Third, lipids.
Like carbohydrates and protein, fat is a key energy source for human body, such as daily animal fat and vegetable oil. Although reducing fat requires less oil, it is also very important to health and cannot be completely eliminated.
Although we should pay attention to balanced nutrition in fitness, a higher intake of protein is more conducive to reducing fat, so we can't adjust the intake of protein in particular when reducing fat, and the adjustment range of oil intake is not high, so the carbohydrate changes the most.
Bodybuilders who generally don't need to lose fat need three nutrients per kilogram of body weight every day:
Carbohydrates are 5 to 7 grams per kilogram of body weight. (Exercise intensity is too high and out of range)
Protein weighs 1, 2 to 2 grams per kilogram. (on the high side of muscle gain).
The fat is about 0,5 to 1 g per kilogram.
If it is to reduce fat (moderate exercise intensity), it is suggested to arrange fat and protein according to the minimum index, and then adjust carbohydrates. The result is about:
3 grams of carbohydrates. (adjustable)
Protein weighs 1, 2 grams per kilogram.
The fat is about 0. 5g/kg.
Then how do I calculate how much I should actually eat? In fact, the conversion steps are very simple, for a man who needs to lose weight at 70 kg.
70kg needs 2 10g carbohydrate, 84g protein and 35g fat. Suppose his carbohydrate is rice, protein is chicken breast, and the fat source is peanut oil. Then, he searches for "food nutrients" (besides nutrients, there are calorie tips) on the Internet to find the corresponding nutrient content of food.
The carbohydrate content of rice (uncooked rice) is 72%. If you divide the required carbohydrate content by the content percentage, you should consume about 290 grams of rice every day, and the calorie is about 1000 calories. (cooked Mi Yue 8 10/0g)
If the protein content of chicken breast is about 20%, you should consume 420g chicken breast every day, and the calories are about 558 calories.
If the fat content of peanut oil is about 80%, you should consume 35 grams of peanut oil every day, and the calorie is about 3 14 calories.
The above total daily calories are about1000+558+314 =1873 calories. According to the online basic metabolism calculation table, an adult male weighing 70KG (moderate exercise intensity) needs 2557 calories per day (1 calorie = 1 calorie).
What do you eat in the evening to lose weight?
Porridge/cereal: one person (178 calories)
Porridge made of rice and boiled water is a common traditional food in Asia. Not only is the calorie low, but the advantage of eating porridge before going to bed is that it is easy to digest. When I got up the next morning, the satiety of the night before was long gone, and I didn't feel strong guilt.
If the porridge is not delicious enough, you can choose easily digestible ingredients such as eggs and carrots, but don't indulge yourself too much!
In addition, convenience foods such as low-calorie porridge can also be another choice for you. People who are often hungry at night may wish to store some for a rainy day.
Tea soaked rice (noodles): one person (about 278 calories)
With the progress of the times, there are always some inventions in life to improve our lives. The same is true of food. Tea soaked rice (noodles) is a good thing worth adding to the diet plan. The benefits of this food are just like its name, "tea+rice (noodles)", a simple package containing your favorite delicious Lamian Noodles, and then drenched with freshly brewed green tea. Not only is it as quick and simple as making a peanut butter sandwich, but for the stomach, it only needs to digest rice, and it is healthier!
Don't pour too much water into your rice! Although many people like to eat porridge, once you add too much water, you don't need to chew it, which makes the food more difficult to digest, which is why we encourage chewing more when eating.
Well, if it's late at night and you're a little hungry, you're welcome to try this menu at once and imagine yourself enjoying the moonlight alone in a Japanese courtyard!
Vegetable soup: one person (about 20 calories)
A 20-calorie miso soup is as common as rice, but the calories of each miso soup will vary with the ingredients added, but its digestibility makes it a menu team of midnight food stores. Not only that, the low calorie of miso soup itself also makes more room for adding materials (or an old saying goes: don't indulge yourself too much! )
These choices are for your reference-tofu, radish, carrot, cabbage, carrot and potato.
Although there is not much lipid in vegetables, high fiber content may slow down digestion, so vegetables with low fiber content are preferred.
Fitness and fat reduction need perseverance, so don't break your own rules easily under the instigation of others, so it will be difficult to stick to it in the future. It is recommended that you have a light diet, eat big meat or smoke and drink at night. It is not recommended that you eat supper at night. Don't eat anything after 9 pm.
The method of body-building and fat-reducing 3. The best way for men to lose weight in body-building
1, sit-ups
Cross your feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. If you want to strengthen the upper abdominal muscles, this group is an ideal way for men to lose weight. In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.
For beginners, two or three times a week, 15 to 20 minutes each time is enough. Therefore, busy office workers can exercise their bones and muscles during lunch break, even if they can't completely remove fat, they can dredge their bones and muscles and avoid even pathological changes due to stiff neck or back discomfort.
Step 2 bend your knees and lift your legs
Sit on the floor with your hips as the fulcrum, hold your arms on the ground, bend your legs and lift them, then put them down. Obese men can use this method of male fitness to lose weight to effectively shrink the lower abdomen.
3. Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
4. Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Of course, local exercise can only cure the symptoms, not the root cause. If you want to be strong and have a strong body, you have to cooperate with other sports and persevere, so that men's fitness and weight loss methods can really achieve results.
Fitness and fat reduction program
Day 1: chest exercise, bench press exercise, 4 groups, 12/ group; Up-tilt bench press exercise, 4 groups, 12/ group; Sitting posture with chest, 4 groups, 12/ group; Aerobic for 30 minutes, such as: treadmill, mountaineering machine. Remarks: Running, brisk walking, playing ball, dancing, swimming, aerobics and stair climbing are all aerobic exercises.
The second day: sitting posture pull-down exercise, 4 groups, 12/ group; Rowing in sitting position, 4 groups, 12/ group; Aerobic for 30 minutes, such as gliders and elliptical machines.
Day 3: Go hiking, ride a bike, swim and play ball games, and relax.
Day 4: Shoulder exercise, barbell pressing, 4 groups, 12/ group; Sitting dumbbell press, 4 groups, 12/ group; Dumbbell side lift, 4 groups, 12/ group; Aerobic for 30 minutes.
Day 5: Standing posture, bending arms down, 4 groups, 12/ group; Dumbbell flexion and extension, 4 groups, 12/ group, sitting posture bending, 4 groups, 12/ group; Dumbbell bending, 4 groups, 12/ group; Aerobic for 30 minutes.
Day 6: Squat exercise, 4 groups, 12/ group; Inverted pedal exercise, 4 groups, 12/ group; Aerobic for 30 minutes.
Day 7: Go hiking outdoors, relax and welcome work with a new attitude.