First of all, it is stated that this article is all about science. It does not discuss things like taking medicine and dieting, but only discusses exercise methods. The article is relatively long, but it is all dry goods! The film officially begins below.
Let's first talk about theory. Many people lose weight without knowing what to lose. There are a lot of people who envy those who weigh more than 165 and weigh less than 100. In addition, these people who weigh less than 100 are still proudly shouting: Too fatExercise heart rate calculation formulaNow,Exercise heart rate calculation formulaI want to lose weight! If you are one of these people, can I say that you have not touched the threshold to lose weight at all? Weight loss, what is fat? Fat is fat, fat, not weight. So, if you use weight as the only reference criterion to lose weight, your overall guidance is in the wrong direction.
Why do you say that? A picture can illustrate the problem.
(Why do you look thinner when you get heavier?)
You can find that this girl has gained a lot of weight, but her body shape has improved. She has gained about 13 pounds, but her waist has become thinner. This shows that if you exercise to lose weight only by looking at the numbers on the scale, your self-confidence will often be hit. The data we should look at is: body fat percentage. It's the proportion of fat in your body. Otherwise, I don't think it makes any sense to simply lose weight-so if you look at the scale, it doesn't make much sense. All my basics and methods are based on body fat rate and visual effects.
You have gained weight, but your body has become slimmer because you have more muscles. The ratio of muscle to fat varies greatly, so I will give you another straight view.
(5 pounds of fat versus 5 pounds of muscle volume)
Compare fat and muscle with the same weight. The volume difference is more than 5 times. So, basically, if you exercise according to the way I said, the general weight change should fall first and then rise (except for the big fat, of course, I am talking about the majority of students in the slightly fat world), but your appearance and temperament should not seem to be the same. In 3 months, you should be able to achieve or close to the following effect.
(Foreign girl ins records a comparison of her three-month strength training)
Therefore, I only look at the body fat rate to lose weight here, and the weight is only an unimportant reference.
Sports is not the traditional Zheng Duoyan jumping exercise. It is effective for reducing fat, but the effect is not the best. This piece ends here first.
(Strength training is important for weight loss)
Through combining the above theory and practice, we understand that weight loss is not actually weight loss, but fat loss. This is very important. Then we need to figure out some basic data about our body again. Otherwise, you only know what the blind running and hard training do, without a purpose. The only data for diet pills and dieting is weight. There is still a big market for this bad habit and it will not work with me. Losing weight is a plan, a project. Data is needed to ensure that what you do is correct, that you need to have goals and milestones, otherwise you are practicing blindly. Obviously, body fat has been reduced and weight has increased, which is a good thing, but if you don't know, you still use your weight as a reference standard and call it depressed. If there is no complete plan for weight loss and no exercise goals and goals, then I can all attribute it to small fights. Most of the results are nothing more than two points: first, I can't persist, and second: I feel useless at all. No matter how bad it is.
There are several data we must know: First, your body fat rate. Everyone goes to the gym to apply for a card, and the fitness instructor will give you a test to test various data. It will be unshakable. Some people who have never been to a gym, I don't know, in factExercise heart rate calculation formulaTheir machine can also be bought by themselves and has most of the functions. This thing is called a scale that can measure body fat. Go to a treasure search. If you really don't want to buy this kind of scale for measuring body fat, you can only use visual inspection. Basically, this picture represents various body fat levels, so you can check it out. More than 25% of women are obese.
(Referring to the chart of male and female body fat ratios, which stage do you belong to?)
The second data we need to know is: BMR. This is called the basal metabolic rate. This thing is very important. A person's basal metabolic rate determinesExercise heart rate calculation formulaHis constitution. If you are prone to obesity, your basal metabolic rate will definitely not be high. If you don't get fat no matter how you eat, then your metabolic rate will naturally be high. Everyone can recall that when we were students, we were all a few times thinner than we are now (most of them, we can't rule out the opposite). That's because this basal metabolic rate decreases with age. This is a sad but helpless fact that we can only accept, but we can still make up for. There are several algorithms for BMR. Most of them use BMR= weight (pounds) x 10 calories/pound or male: 66+(13.7 x weight kg)+(5 x height cm)-(6.8 x age) Female: 655+(9.6 x weight kg)+(1.7 x height cm)-(4.7 x age) To be honest, this formula can only reflect the general public and is not accurate. What I want to talk about here is the Katch-McArdle Formula, which is more in line with the actual situation:
BMR=370+(21.6* pure consumed weight kg) You may say, how can I know the pure consumed weight? You have to use body fat ratio here, because fat does not require energy consumption, so the weight of your body deducting fat means you consume pure weight. The above formula becomes:
BMR=370+21.6x(100%-body fat rate)x body weight
As for some other data, such as height and weight, you can use it as a reference, but it is not the main data here.
If you know these two data, your physical condition is basically the same. People with high body fat and small BMR are definitely people who get fat when they eat something. Unfortunately, everyone who is interested in this post is like this. I can already feel pairs of resentful eyes. Does someone want me to talk faster? haha. Our weight loss can actually be attributed to two things. First, reduce your body fat rate, and second, increase your basal metabolic rate. In these two aspects, people often only pay attention to the first aspect, but ignore the second aspect. In fact, the second aspect is very important, so important that I think it exceeds the first aspect. So how to exercise is a problem.
Let's talk about fat reduction first. Fat is fat and the energy stored by the body. Because this is not the Tang Dynasty and the famine era, everyone thinks that obesity is not good. The traditional concept of exercise is that aerobic exercise can burn fat. This is true. Aerobic exercise is a series of exercises that require oxygen such as running and swimming. It does consume fat. But one of the drawbacks of aerobic exercise is that you never know when you will start burning fat. The traditional saying is 20 minutes, but everyone's situation is different. How do you know you'll start running out after 20 minutes? Without an accurate instrument to measure everyone, it is possible that you will start consuming in 30 minutes? Therefore, many people say that when I run and ride every day, I don't lose any weight at all, or I lose very little. This is the reason, because you may have finished exercising before you start consuming fat. Generally speaking, anaerobic exercise consumes glycogen in the body and produces lactic acid, so your muscles will hurt very much. If you haven't exercised for a long time and you suddenly exercise, and your body hurts the next day, then I can say that most of you still do anaerobic exercise.
Also, aerobic exercise, such as jogging, is generally a kind of exercise at a constant speed. When you often perform such a constant speed exercise, your body will slowly adapt to this state, thus automatically entering energy-saving mode. This is the result of years of human evolution, and you cannot change it. This is why when you run and run on the treadmill, you start to lose more weight at first, but then you slowly lose less and less-logically speaking, your amount of exercise is the same, so the fat consumed is the same, so why does it fall slowly later? This is not scientific. Many coaches always want to lose weight and do aerobic work hard. If one hour is not enough, just take two hours. If you meet such a coach, you will definitely be half-baked. Fire him.
But the consumption of fat must start when the glycogen in the muscles is exhausted or it is too late to consume it. Therefore, many gym coaches say that you should practice strength first and then run. This makes sense, because strength training is purely muscular. If you consume the glycogen in the muscles before running, won't the chance of losing fat be much greater? If you go to the gym and run while watching the TV, it is comfortable, but your practice is relatively inefficient. I think it will be useful if it takes at least one and a half hours a day. In fact, if you want to be comfortable, you have to be inefficient. If you want to be efficient, you have to be uncomfortable. This is the iron rule.
Having said all that, to sum up, I don't agree with using pure aerobic exercise to reduce fat. It's not that this method cannot reduce fat, but that it is not good enough and efficient enough.
Then let's talk about basic metabolism. The amount of body fat percentage is related to basal metabolism, but the amount of muscle is more related to the body base. Because muscle is a tissue that purely requires energy consumption. For example, if your heart beats with a little force, it will consume a little more energy every day. Similarly, if your weight is high in muscle content, then your body fat will inevitably be less, and your basal metabolism will be high. See, it is a simple positive and inverse relationship. Therefore, if we increase our muscle content, then our basic metabolism will be high, so you will inevitably need to consume more energy. Under the same intake, you will naturally consume more of the fat you store., thereby achieving the goal of weight loss. When we were students, we had low fat content, more muscles, and active organs, so our metabolism was good and we wouldn't get fat if we ate too much. Therefore, if you want to lose weight and don't practice muscles, you are giving up one of the most important means of losing fat-basic metabolism. I think that the quality of basal metabolism directly affects the results of weight loss. If your basal metabolism improves and basically the fat falls off, there will be no rebound unless you really give up on yourself and overeat.
There are two ways to improve basic metabolism, strengthen muscles and reduce fat, and improve body organ functions, such as cardiopulmonary function. Aerobic exercise can reduce fat, but it cannot increase muscle, so to increase muscle, we must use strength training. Hearing this, many women may already be scared. Strength training may be the fitness activity you most want to face. But in fact, strength training does not mean that you have to work with barbells and dumbbells. There are also many other methods. For example, self-weight exercises (free-hand exercises that use the weight of the body). In addition, there are women who are worried that practicing strength will make the muscles all over their bodies swell and make them look bad. Regarding this view, I can only say that you are overthinking it. First, women are different from men. Women lack the male hormone testosterone, which means that even if you practice the same weight as men, you will not lose large muscles. Second, you also overestimate your own abilities, which is a typical alarmist worry.
(Girls are afraid of practicing like this? Don't worry, you can't)
Summarize the above theory again. First, weight loss can be divided into two methods: reducing fat content and increasing metabolic rate; second, aerobic exercise is not the best way to lose weight; third, improving basal metabolic rate can be achieved by increasing muscle content. Among them, individuals believe that the improvement of basic metabolism is more important. Improving basic metabolism will actually reduce fat.
So how to improve basic metabolism?
As long as exercise requires energy, it only consumes energy, not necessarily fat. Fat is just our stored energy. It's a time deposit in the bank. No one spends the rest of their current deposits on a regular basis. Your body has naturally understood this truth after so many years of evolution, but you may not understand it yourself. To put it bluntly, your fat is reserved for you to save your life. However, the chance of modern people dying to death when they can't eat is too small, so fat is not only useless but also a burden. We have to get rid of it. Hurry up.
There are many kinds of sports, including brushing the toilet and walking. Therefore, most people's understanding of sports only stays at this very low level. Many people exercise, but they don't know how to move at all. They only move blindly. Why have I said so much earlier? It is actually to let everyone understand a concept:
If you are doing a purposeful exercise (such as weight loss), you must have a quantifiable plan. To quantify, you must be supported by data. Therefore, I mentioned two data references, body fat rate and basal metabolic rate. However, many people still keep telling me about weight, weight. So, in fact, you don't understand what I mean at all. I suggest you take a good look at what I said before.
Here comes the core, how to exercise to quickly lose fat.
First, aerobic exercise can burn fat, which is for sure. It's just that when consumption starts, everyone's situation is different. It's also different at the beginning of exercise and after a period of exercise. We have no way to accurately and quantify it. We can only rely on our own feelings and physical performance. Moreover, the issue of aerobic exercise mentioned earlier will not be too long-winded here.
Second: Anaerobic exercise. Anaerobic exercise can increase muscles, which is good news for us. An increase in muscle means an increase in consumption and an increase in basic metabolism. However, the traditional sense of anaerobic exercise is to use some equipment, such as dumbbells, barbells, etc., to repeatedly stimulate muscles to increase muscle mass. The characteristic of this exercise is that your heart rate is generally within the normal target rate. Here, we are exposed to a very, very key word, heart rate.
Everyone knows the heartbeat, but many people don't understand the heartbeat. They only know that if the heartbeat stops, you will die. This awareness alone is not enough for the weight loss I want to talk about here. In fact, heart rate is our third key indicator, which runs through our exercise. Here, you don't have to care about how many calories you burn, but you must care about your heart rate when exercising, which is the number of beats you beat per minute. Everyone's heart rate is different, so the easiest way is to test it yourself. When you are still, just feel your pulse and count how many beats you have in a minute. Generally, people who have not exercised normally are between 60 and 80. When we exercise, our hearts supply blood and nutrients to our organs, so our heart beats faster. When we reach the peak of exercise, our heart rate is often the fastest. This fastest value is called the maximum heart rate. There is also a noun called target rate, which is our reasonable and safe exercise heart rate range. The calculation of target rate is: (maximum heart rate-resting heart rate) × 0.6 + resting heart rate~(maximum heart rate-resting heart rate) × 0.8 + resting heart rate. The question now is, how do you know your maximum heart rate? Most people will tell you in a textbook way: maximum heart rate = 220-actual age. I think this is absolutely unreliable. They are all 30 years old, a fat man and an athlete, and their maximum heart rates are absolutely different. I think that everyone's maximum heart rate must be tested by themselves. How to test? If you are in the gym, it's very simple, and you usually have it on the treadmill; if you don't go to the gym but you have money to buy something called a heart rate meter. If you don't have money, you can only use an ordinary watch. Then find a track, preferably uphill, and then you run hard. Run for 20 seconds until your legs become soft and your heart beats fast. Look at your heart rate meter. The maximum value is your maximum heart rate. If you don't have a heart rate meter, manually touch your pulse for 10 seconds, and X6 is basically your maximum heart rate. When you know the maximum heart rate, you know the resting heart rate, you know your target rate. These data are very important.
Then get back to exercise. We know that when we exercise muscles without oxygen, muscles can increase consumption, and everyone will definitely say, so wouldn't it be better if we practice more anaerobic exercise? too simple sometimes naive。First, in traditional anaerobic exercise, the general heart rate is within the target rate range, which simply plays a role in strengthening muscles, but it does not improve other parts of your heart and lung skills at all. Second, the purpose of traditional anaerobic exercise is very clear, which is to increase local muscles. Therefore, high-weight local training methods are generally used. If you do it a few times, you will be tired and your muscles will need rest and recovery, so this efficiency is actually very low. Because of this, few people recommend reducing fat and doing only anaerobic.
Therefore, the situation of most people who lose weight is: keep doing aerobic work, and mainly at a constant speed, such as running, setting the speed to 10 km/h, and running for 1 hour to leave; this exercise method is effective in your early days, but as time goes by, the effect will become lower and lower. It is like trading stocks have become a shareholder, and you have become a running enthusiast. Of course, becoming a runner is a great thing, and I am also a runner. But what we are talking about here is the most effective way to lose weight, and this method does not count.
There are also students who have already entered the door and know that both aerobic and anaerobic hands must be grasped, and both must be hard, so they exercise anoxic first, followed by aerobic exercise. That's what gym coaches usually teach you. Doing this is much more effective than simply doing aerobic work. However, it is not the most effective. First, whether you do aerobic or anaerobic, your heart rate will naturally remain within the target rate, which is a reflection of the human body's self-protection mechanism. The fact is that activities within the target rate cannot significantly improve our cardiopulmonary abilities. To put it bluntly, the target rate is a safe range for human exercise, a standard suitable for most people, and a good child. What we need is to be bad occasionally and not be too rigid.
It is said that wealth is sought in danger. In fact, anything that can be done comfortably is not the most valuable thing. This is especially true when it comes to weight loss. If you are comfortable, don't expect good results. If you want good results, you have to make yourself uncomfortable. For example, challenge your maximum heart rate frequently. Why should people reach their maximum heart rate? The human body often turns on turbo mode in emergency situations, and only in turbo mode will your body grow explosively. Most people don't have this tendon, because we don't live in an era when we fought against wild beasts in primitive society. Therefore, we can only make our own beasts that fight against ourselves, so that we can at least live in turbo mode at certain times of the day. Gradually, you will find that your abilities are getting higher and higher, and your turbo index is no longer 5 in combat. This is the power of wild beasts and the law of nature. Imagine your heart as a small person. It also requires regular exercise to gain strength. Only by allowing him to maximize his heart rate frequently, the heart muscle will become stronger and stronger, which means that your blood will flow faster, indicating that your metabolism will improve and you will consume more calories. The improvement of your heart's ability will inevitably be accompanied by a unified improvement in other organs such as cardiopulmonary function. Your oxygen uptake will also be improved, which means that you run faster and longer, your endurance will be better, and you can lift heavier dumbbells, all of which will double stimulate the burning of fat. It is like a locomotive. If you accelerate, even if you stop, you will have to go through a long period of inertia. Do you understand now? The core of my theory is: Please try to challenge your maximum heart rate as much as you can accept it. This may mean that you will be more tired and you won't be able to watch TV while running, but your reward will be several times greater than before. You don't have to worry about losing fat, because even while sleeping, your heart is still working overtime to burn fat.
Why would a gym coach never tell you this? Because this is a risky activity. Bad boy. If you have a heart problem, you could die suddenly-no joke. A gym coach would definitely not take that risk. If you stay in the maximum heart rate range for a long time, you are likely to faint, depending on your own constitution. The only good news is that if you have a healthy heart, after this baptism, your human body will undergo a fundamental change.
Next, I will tell you how to do this kind of exercise safely and in a planned manner.
First, you must first understand what your current situation is. First of all, you should have had a physical examination and understand that you don't have any problems such as heart disease. Then, make an excel sheet and mark out a few data: your body fat rate, your BMR, your heart rate, and your maximum heart rate.
Whether you start exercising for the first time or have been exercising for a while, the first time is definitely a test. Whatever exercise you use, whether you run or jump exercise, get yourself into that state of weakness. Then find out your maximum heart rate. The first time you exercise, your maximum heart rate may be only a little higher than your normal heart rate. It doesn't matter.
Second point: Choose a few moves that you like very much. Like running. Such as push-ups, such as squats, etc. Then, for the next 20 seconds, you raise your heart rate to the maximum with the first movement. Then you rest for 10 seconds. Next, in the second exercise, increase your heart rate to maximum for 20 seconds and rest for 10 seconds. Repeat this 8 times for a round. You can just do one round, or you can do a few rounds, whatever you want. Usually, if you are just starting out, you may not last 8 rounds, and a 10-second break will not be enough for you. It doesn't matter, you can rest longer, or if you can't do it, give up. If you experience discomfort such as dizziness, please stop it immediately, then relieve it and let your mentality return to normal.
This training method, called TABATA training, belongs to high-intensity interval training, which is the HIIT training method mentioned by some students. It is currently the most effective way to reduce fat. The core key is heart rate. We can use different exercise methods to compose our own HIIT training, so this training will not be boring, but it will be very, very tiring. The famous jumping gymnastics insanity actually adopts the HIIT model. Everyone's heart rate is different, so everyone's HIIT should be different. You should find the HIIT training method that suits you best. Generally speaking, the effect of 20 minutes of HIIT should consume about the same calories as one hour of aerobic treatment.
In this way, if you lose weight, I suggest you do 20 to 30 minutes of HIIT training, if you are capable. Carry out another 30 minutes of aerobic or muscle building exercise. This way, the training efficiency of one hour should double. Of course, your fat-burning ability will also be greatly improved. You use your excel sheet and count it every week. After a month, you should find a lot of changes.
Some people will say, my physique is too poor, what should I do? What I am telling you is a training idea that is suitable for most people. No matter how poor your physique is, you will still have a maximum heart rate. It's just that your maximum heart rate is too easy to achieve. You may reach it after running 10 meters. It doesn't matter. Then you can run for 10 meters, then rest until your heart is not beating so fast, and when you reach your target rate, run another 10 meters, repeat it back and forth, and grind it for 20 minutes should not be a problem.
Scientific training actually has so much knowledge, so how should we practice it?
Here, let me give you a few practical examples.
Small A has a body fat of more than 40%. He is very fat and has never exercised. But I want to exercise to lose weight.
Xiao B, with 30% body fat, slightly fat, and has exercise experience. But it didn't move and then it bounced back.
Small C, with a body fat of 20% normal weight, has no exercise experience, but wants to get in a better shape.
For Little A, the fat man with no sports experience. Because she hadn't exercised for a long time, coupled with her own weight, her body was under a lot of pressure, especially all kinds of joints, which were very fragile. For this, it is recommended to start with light aerobic exercise. If the weight is more than 80 KG, running is not recommended, but on the treadmill, otherwise the impact received by the joints is too great. Exercise time should be as long as possible, the goal is to let their body adapt to exercise as much as possible. Some people may ask, can I fat people use HIIT training method? I said, yes. But not recommended. There are three reasons: First, many movements are not easy to do once they are heavy, and it takes time to choose the one that suits you. Second, because of their heavy weight, jumping can easily be injured. Third, fat people who have just started exercising can lose their flesh as long as they exercise a little. They can use a gentle way to relieve part of their burden first. If you feel that your body has become lighter, you don't feel pain after running for more than 30 minutes, and you don't breathe much, then you can start using my method.
For Little B, I suggest you start directly with my method. First, decide when you exercise based on your own schedule. If you only have 30 minutes, I suggest you use it all for HIIT training. If you have an hour, you can first do anaerobic muscle shaping exercise for 30 minutes and HIIT practice for 30 minutes based on your body size. If you have 2 hours, you can go back to doing light aerobic exercises such as jogging and yoga.
For Xiao C, my suggestion is to focus on anaerobic training and supplement it with HIIT training. If you have 30 minutes to exercise, you can use all of those 30 minutes without oxygen. If you have 1 hour of exercise, you can either 45 minutes of anaerobic, plus 15 minutes of HIIT, or 4 minutes of tabata with 10 minutes of aerobic or yoga.
Whether it is small A, small B, small C, the exercise flow required is:
First, start warming up for at least 5 minutes. Note that this warm-up time is not counted between exercises. This step is very important. Warm-up activities are generally light exercise. Never stretch still. When your muscles are cold, pulling still can easily cause damage to your muscles. After you feel the blood in your body heating up, you can start stretching your muscles still or enter formal practice.
Generally speaking, the second step is to perform anaerobic exercise. Most anaerobic exercise involves dealing with equipment, but there are also self-weight exercises. The principle of instrument exercise is that if you are increasing muscles, then use a method with large weight and few times. If you are repairing lines, you should use a method with small weight and multiple times. This is very important. Girls generally focus on lines, which means counting small weights multiple times. The definition of small weight is that when you have to reach 12 or more, your muscles will feel weak. Therefore, whether you are making equipment or doing self-weight training, the best number is more than 1 ~ 2. Do 3 groups, you can rest for 1 to 2 minutes between each group, and maintain your heart rate at the target rate. Every time you should determine the muscles you want to exercise. For example, if I practice legs today, then I should prepare 2 to 3 leg exercises, and then do 3 groups of each exercise, 12 times in each group. It is recommended that you not train more than 3 muscles in one session.
Next, we will start the maximum heart rate challenge training, which is also the focus of my talk today. First of all, we should choose an exercise. For example, Xiao B likes to run. She said I'll use running to exercise. Little C, envious of her beautiful buttocks, said that I would challenge me with leg training today. Little A said, you practice first, I will watch.
The problem that arises now is that small A, small B, and small C don't have heart rate monitors. How do they know that they have reached the highest heart rate? It's simple. It depends on feeling. If you follow the 10-point scale, the maximum heart rate peaks at 10 points, which is reflected in the rapid beating of your heart, the exhaustion of your body's strength, and in severe cases, you will feel dizzy, which needs to be stopped immediately. So if you have reached this state, congratulations.
Xiao B said, I want to run HIIT for 35 minutes. Arrangements can be made as follows.
It can be found that Little B slowly increased his running speed and knew that it would reach a speed of 15KM/H. At this intensity, Little B's intensity had reached 9. If she persisted at this speed for 20 seconds, Little B would definitely reach her. Maximum heart rate. After 20 seconds, Little B immediately rested for 10 seconds to regain his strength, and then began to run crazily again. After 8 rounds back and forth, Little B finished at a low speed. In this way, Xiao B completed a 35-minute high-intensity interval running training, with the top speed of 8 rounds, which complied with TABATA training specifications.
Little C said, Little B, you are so wild, but I am not inferior to you. Today, I want to create a hip that is as good as 2/3 of the hip, but I don't want to use TABATA training. I will conduct HIIT training based on this training map for training the lower limbs. The time is 10 to 20 minutes to determine the mood.
It can be found that each of the three movements selected by Little C lasts for 20 seconds and is performed continuously for 1 minute. After finishing this one minute, Little C was already panting and almost lying down, with a heartbeat beating violently, and breathing heavily like a dog. Xiao B said, it's not over yet. Take a break for a minute and come back. It takes at least 5 rounds to pass. If you want to be a cute ass, I think 10 rounds will be good. Little C…
Through the above two examples, do you have a feeling for the exercise of challenging the maximum heart rate? To put it bluntly, it is to repeatedly stimulate your heart to make it stronger.
The last step: An hour passed quickly. Little A said that it was so cool today and sweated a lot. Come on, take a shower. Little B said, wait a moment, our bodies have not cooled down yet. This is not good. We should do some static stretching, on the one hand, to make the muscles thinner, and on the other hand, to relax and prevent injuries. This step is something you must do after every exercise. Xiao A: I see.
Seeing this, do you understand a complete training process? What everyone needs to do is to make a plan that suits you. If you practice blindly without a plan, it will be easy to be unable to persist
Xiao A: Xiao B, I have a little pain in my knee recently. What's going on?
Xiao B: It must be that you don't exercise anymore, and suddenly your muscles can't keep up.
Small A: Why are knees still related to muscles?
Little B: Of course! Show you this article
Xiao A: I understand!
Xiao B: Actually, muscle strength is the foundation of all sports. If you want to make breakthroughs in other sports, you must practice more muscles!
Xiao C: Xiao B, do you eat after practice in the evening?
Xiao B: Because I want to lose weight, I won't eat if I don't feel very hungry! If you feel hungry, eat some whole wheat bread! 1 piece of whole wheat spread with peanut butter and banana slices and place on it. I also took one like this before exercising. What about you?
Xiao C: I practiced after eating. My diet has always been like this. I don't have to deliberately lose fat. As long as I have good lines and more muscle, I want to add some extra protein! What do you recommend?
Xiao B: You can eat more beans to get protein! Also, you can also drink protein powder after practicing, which is more convenient!
From theory to practice, after reading it, you will understand that scientific fitness and scientific weight loss are not as simple as running as you imagine. If you don't want to hire a personal trainer for fitness, please read it carefully before practicing! What is science! Blind exercise not only has little effect, it wastes time and undermines your self-confidence. What is even more worrying is that it will cause exercise injuries, which is counterproductive. Exercise yourself requires time to explore. If you don't want to take too many detours, maybe you should really consider seeking more professional guidance!
Success Formula for "Da Sheng Sports Weight Loss Training Camp":
(Scientific exercise + reasonable diet + regular work and rest + correct weight loss mentality) × Persistence = successful weight loss!
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