In the process of losing weight, many people will focus on the weight level, thinking that the weight loss means the body is slowly getting better. This is a rather one-sided perception, as the key to obesity is excess body fat percentage, and the key to weight loss is fat loss, not weight loss.
Muscle is also an important component of body weight and a valuable tissue. Only by retaining muscle during fat loss can you achieve fat-burning and shaping results while reducing the chances of regaining weight.
If you diet meal replacements and only do aerobic exercise in the process of losing weight, your body will be too dry and your body metabolism level will drop after you lose weight, and your body will be prone to regain weight.
To enhance the success rate of weight loss and have a good body after slimming down, we need to do 2 things.
1, to carry out a scientific fat loss meal plan, calorie intake should be greater than the basal metabolic value; three meals should be regular, do not skip any meal; do not single diet, but a balanced intake of the three elements, the ratio of carbohydrate: protein: fat for 6:3:2 appropriate.
2, in terms of fitness training, we have to shorten the length of aerobic exercise, adding a group of resistance training in front of aerobic, so as to avoid malnutrition in the body, fat burning at the same time for muscle building and shaping, to enhance the proportion of the body.
Don't be afraid of strength training, muscle mass isn't that easy to build. On the contrary, by neglecting strength training, you will lose your own muscle mass every year after the age of 30. You don't have to think of strength training as complicated either. Regular resistance training will prevent muscle loss and build a really lean physique.
You don't have to go to the gym to start strength training, you can also start your workout at home. We can start with self weight training or you can buy a pair of dumbbells to train at home. Strength training at home is more suitable for people who don't go to the gym and are busy at the same time, you can use your time to do strength training at home.
You don't need to work out every day, your muscles need time to repair after training, so work out once every 2-3 days to give them time to grow and repair.
In terms of the choice of strength movements, we can focus on compound movements, focusing on the exercise of large muscle groups, which can lead to the development of small muscle groups together, so as to enhance the efficiency of muscle building and shaping, and the development of a balanced body.
The following share a set of suitable for home training strength action, do not need any equipment, only need to learn the action standard, can strengthen the body muscle groups, hurry up and practice it!
Movement one: half squat lateral open and close (10-15 times, 2 sets of repetitions)
Movement two: sit-ups + Russian turn (10-12 reps, 2 sets of repetitions)
Movement 3: Left and right side lunge (10-15 reps, 2 sets of repetitions)
Movement 4: Supported left and right leg swing (10-15 reps, 2 sets of repetitions)
Movement 5: Right and left straddle wide squat (10-15 reps, 2 sets)
Movement 6: Oblique backward arrow squat (10-15 reps, 2 sets)
Movement 7: Straight arm brace with hands touching knees (10-15 reps, 2 sets)
