Don't toss it up, the fitness coach gives advice to lose weight women! Secret!

Many women who love beauty pay special attention to their own body, do not dare to eat more, and refuse sweets. But if you can develop good eating habits, it is very beneficial to the body. Next, I will introduce a senior personal trainer to give women a 15 piece of weight loss advice. Maybe you can solve the problem that has puzzled you for a long time. Let's take a look!

 

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.

 

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 body and mind well. The weight loss effect is not significant, but it is good as an auxiliary means. It is suitable for after exercise. 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.

 

There are two ways to lose fat under the skin: the first is surgical liposuction; the second is to convert fat into kinetic energy and bioenergy. 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; the latter is the best way to lose weight for the average person.

 

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%, while 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.

 

7. Do you know howling obsessive obesity?

In fact, at least 9 individuals in 10 women have excessive lipid ratios, 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. In the fitness industry, this type of "hidden obesity", which does not exceed the standard but has a fat ratio exceeding the standard, will be developed into true obesity after 30 years of age if it is not corrected in time. 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.

 

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. .

 

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: calories burned = basal metabolism + behavioral metabolism. Behavioral metabolism is all the calories you need for your physical activity, such as walking, running, working, etc.; and basal metabolism includes breathing, body temperature, heartbeat, brain thinking, hair and nail growth, muscle, blood and internal organs, digestion of food and Absorption, etc., all 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 valuable

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 per day, and in daily activities, 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.

 

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?

 

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-eating 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. 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!

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