The way to fitness fat loss

Methods of fitness fat loss

Methods of fitness fat loss, fitness is a kind of sports program, is now more focused on the control of the body of the people from the beginning of the year. Fitness can control the ability of all parts of the body, not only can make the body strong, but also can reduce fat shaping the body, by the young people's favorite, so let me tell you the following fitness fat loss methods.

The first method: (strength exercise + aerobic exercise) weight loss

The so-called strength exercise is the use of a variety of fixed fitness equipment in the gym, free strength equipment, etc. strength exercise, that is, what we said to practice muscle. The purpose of practicing muscle is to improve the quality of human muscle, as well as the appropriate increase in muscle, to improve the human body calorie consumption, thereby reducing the accumulation of fat.

Aerobic exercise is the use of treadmills, climbing machines, elliptical machines, stair machines, bicycles, rowing machines, etc. in the gym for at least 20 minutes of exercise each time. This use of first strength exercises and then aerobic exercise workout to lose weight has durability and is not easy to rebound.

The second method: pure aerobic exercise to lose weight

Pure aerobic exercise to lose weight is to use only the treadmill, mountaineering machine, elliptical machine, staircase machines, bicycles, rowing machines, etc. to carry out exercise for at least 30 minutes each time. This pure use of aerobic exercise to lose weight method, in the beginning of the weight loss stage is more obvious, the more to the back of the weight loss effect is less obvious. Because the pure use of aerobic exercise to lose weight is not only fat, but also the human body's muscles, which leads to weight loss in the later stages of the human body to consume fewer and fewer calories, weight loss effect is getting worse and worse. At the same time this pure use of pure aerobic exercise to lose weight is also easier to rebound.

Gym weight loss tips:

1, make good use of the handles to help

Use the handles to exercise, to push and pull back the handle is not just to make it easier for you to train, but to be able to burn more calories, and at the same time to improve your heart rate. .

By using the handles, you can apply more force to your muscles and generate a greater calorie burn.

A reminder to always be aware of your posture and pace of movement, your workout will only be more effective if you achieve a standardized movement.

Pushing your body into an extreme state can also help with muscle definition.

2. Use a flat mat to build strength and balance

Exercises on a flat mat can build your upper arm muscles, helping to speed up the rate of fat burning in your upper body. For women, this exercise is much more effective than simply using dumbbells.

Exercise balls, one-legged stands, and PLANK exercises can all be targeted to improve your body's stability and make your muscles firmer.

The above exercises don't have to be done in a gym, if you have enough space at home, then half an hour at home every day will also have good results.

Doing different movements on a flat mat can work all parts of your body at the same time, and you can also combine it with dumbbells for strength training to get twice the result with half the effort.

3, reasonable arrangement of sports

In the gym to lose weight to pay attention to the arrangement of time at the beginning of the time you can go to a 3-4 times a week, each time you go to exercise for an hour can be, you can go with friends to increase the fun. You can also supervise each other with friends, which is more conducive to the achievement of the slimming effect.

Aerobic exercise must do a continuous 45 minutes, in the gym can choose a treadmill, or mountaineering machine, rotating exercise can be, and will not produce a sense of tedium. It will increase the fun of losing weight.

You can also do other sports such as dance, yoga, etc., appropriate regulation of their whole body to join the movement, the benefits of doing so will not produce on the weight loss burnout and boring.

Fitness to reduce fat the most effective way

1, control the intake of calories: for dieters, control the mouth is the most critical, it is recommended that you in the process of calorie control, to design a form for themselves, clear how much calories they can intake every day, you can plan a day's diet, but pay attention to the control of the total calorie intake. Normally, you can eat more fresh fruits and vegetables as appropriate, and try not to eat foods with high calorie content, such as fried and heavy flavored foods.

2, maintain the amount of aerobic exercise: in the process of fat loss is often inseparable from the aerobic exercise, this is due to the aerobic exercise is the process of fat loss of a sharp weapon, if you can long time to recommend can help you get very efficient fat loss effect. We need to remind you that, during the fat loss period, it is best to arrange a fixed time for aerobic exercise every day, keep in 40 minutes to an hour or so.

3, the weight of the training can not be less: mentioned the weight loss exercise, there are many people will ignore the importance of weight exercise, although the weight of the training does not have the effect of aerobic fat loss fast, but it can and help you to exercise muscle effect, to help you in the fat during the shape of the muscle form. Therefore, it is best to combine aerobic and anaerobic when losing fat, so that you can get the best fitness effect.

Fitness for Fat Loss 2

Fitness for Fat Loss Tips

If there are ten people in front of you, obese people accounted for at least thirty percent, which is a common phenomenon in society. After all, now people's lives are getting better and better, so eat well the body will certainly be obese. Blindly lose weight no matter what method is unable to work, so in order to lose weight successfully is certainly the need to use the most scientific methods. First of all, it is certainly necessary to develop a weight loss program, then fitness fat loss diet plan what?

Fat loss physiological mechanism:

Theoretically every day for the body to create a caloric deficit, that is, consumption is greater than the intake of fat. Much of the accumulation of fat is caused by excess nutrition, and it is often said that with a successful diet, fat loss is 90% successful.

When the body's intake is not enough to support daily consumption, fat is broken down by lipase into fatty acids, which are then oxidized into energy to fill the consumption gap, and eventually into carbon dioxide and water.

A, carbohydrate (sugar)

Carbohydrates are the most important energy substances in the human body, potatoes, sweet potatoes, pasta, rice, corn, aspects of the stool, sugary drinks, etc. belong to carbohydrates, and most of the vegetarian diets of the main components are carbohydrates.

Two, protein

Protein is the main raw material for human tissue renewal and repair, but it is not the body's main energy-supplying substances, in the body of a serious lack of sugar, protein energy supply only accounted for the total consumption of 15 to 18%. Fish, chicken breast, poultry skinless meat, beef, pork lean meat, eggs, milk, the main component is protein; in addition, a small number of plants also contain a large number of plant proteins, such as soybeans.

Adults to maintain physiological needs, the minimum daily intake of 0, 8 grams of protein per kilogram of body weight.

Three, lipids

Like carbohydrates and proteins, fats are a key source of energy for the human body, such as daily animal fats and vegetable oils. Although fat loss should be less fats, it is also important for health and can not be completely eliminated.

Fitness although we should pay attention to nutritional balance, but a slightly higher protein intake is more favorable to fat loss, so fat loss during the protein intake can not do a particularly large adjustment, and the fat was not high intake of adjustment is not big, so change the most `carbohydrates.

The three main nutrients needed per kilogram of body weight per day for the average fitness person who does not need to lose fat are:

Carbohydrates 5 to 7 grams per kilogram of body weight. (Exercise intensity can be too much out of the range)

Protein 1, 2 to 2 grams per kilogram of body weight. (Higher for muscle builders).

Fat is about 0.5 to 1 gram per kilogram.

In case of fat loss (moderate exercise intensity), it is recommended to arrange the fat and protein at the lowest target, and then adjust the carbohydrates, resulting in approximately:

3 grams of carbohydrates. (adjustable)

Protein 1,2 grams per kilogram of body weight.

Fat about 0,5 grams per kilogram.

So how do I convert how much I should actually eat? The conversion step is actually quite simple, in terms of a 70kg male who needs to lose fat.

70kg, need to consume 210 grams of carbohydrates, 84 grams of protein, 35 grams of fat. Assuming that his carbohydrates are rice, protein is chicken breast, fat sources are peanut oil, and then search the Internet "food nutrients" (in addition to nutrient content, but also calorie tips), to find the corresponding nutrient content of the food.

The carbohydrate content of rice (raw rice) is 72%. Dividing the required carbohydrate content by the percentage content, you should consume about 290 grams of rice per day, which is about 1000 calories. (Cooked rice is about 810 grams)

The protein content of chicken breast is about 20%, then the daily intake should be 420 grams of chicken breast, calories is about 558 calories.

Peanut oil has a fat content of about 80%, then you should consume 35 grams of peanut oil per day, which is about 314 calories.

The above total daily calories is about 1000+558+314=1873 calories, according to the online basal metabolism calculation table, 70KG body weight adult male (moderate exercise intensity), the daily calorie requirement of 2557 calories (1 calorie = 1 kilocalorie), then for the body to create a calorie deficit of 684 calories, in the daily deficit of 500 to 1,000 calories in the safe range.

What to eat at night for fitness and fat loss

Rare rice/cereal porridge: one person (178 calories)

Rare rice cooked purely with rice and water is the most common traditional Asian food. Not only is it low in calories, but the advantage of eating it before bed is that it's easy to digest, so that when you wake up the next morning, you won't have to feel guilty about how full you were the night before.

If you don't like the flavor of the rice, you can choose to eat it with more easily digestible ingredients such as eggs and carrots, but don't overindulge yourself!

In addition, the low-calorie muesli and other instant foods can be another option for you, and those who are hungry late at night may want to store some for later.

Tea puffed rice (noodles): one person (about 278 calories)

With the advancement of time, there are always inventions to improve our lives. The same goes for food, and Cha Cha Bubble Rice (Noodles) is one great gadget worth adding to your diet plan. The good thing about this stuff is as its name suggests, "Tea + Rice (Noodles)", a simple package with your favorite delicious ramen noodles, topped with freshly brewed green tea. Not only is it as quick and easy to make as a peanut butter sandwich, it's also healthier for your stomach, which only needs to digest rice!

Don't drizzle too much water into your rice! Although a lot of people like to eat it as a thin rice, once you add too much water you don't really need to chew, which in turn makes the food harder to be digested, which is why we encourage more chewing when eating.

Well, if it's late at night, plus a bit hungry, you are welcome to try this menu right away and imagine yourself in a Japanese garden, enjoying the moonlight alone!

Vegetable soup: one person (about 20 calories)

A serving of miso soup of about 20 calories or so is as sparse as rice, but while the calories in each miso soup vary with the ingredients added, the easy digestibility of the soup makes it a late-night diner's menu class act. Not only that, but the low-calorie nature of miso soup itself leaves room for more toppings (as the old adage goes: don't overindulge!).

These are a few options for you to consider - tofu, turnips, baby carrots, kohlrabi, carrots, potatoes

While vegetables don't have a lot of lipids, their high fiber content can slow down digestion, so vegetables with a "low fiber content" are a prime choice. " vegetables are the top choices.

Fitness to lose fat is to require a certain degree of perseverance, so do not easily break their own rules at the encouragement of others, so that it will be difficult to adhere to later. It is recommended that we eat better at night to eat lighter, big meat or smoking and drinking. It is not recommended that people consume late night snacks in the evening. Never eat after 9 pm.

fitness fat loss method 3

Men's fitness fat loss best method

1, sit-ups

Cross your feet and raise them to do sit-ups. It is more difficult than the first group, and the effect is also stronger than the first group. If you want to strengthen the upper abdominal muscles, this group is more ideal for men's fitness diet. In addition, you can also use the round stool, instead of legs elevated position: take a short round stool, feet resting on it, and the body to maintain a 90-degree right angle, this practice can reduce the burden of the first sportsman, but the effect is the same with the legs elevated cross.

For beginners, 2 to 3 times a week, 15 to 20 minutes each time is enough. Therefore, busy workers can use their lunch breaks to move their muscles, even if they can't get rid of the flab completely, they can also unclog their muscles and bones to avoid the discomfort and even lesions caused by a stiff neck or back.

2, bending the knee to lift the leg

Sitting on the floor, with the hips as a pivot point, arms supported by the ground, legs bent to lift, and then down. Obese men can use this men's fitness weight loss method to effectively contract the belly.

3, side abdominal muscle training

A hand behind the ear, a hand close to the ground, respectively, to the right and left direction to do crunches, repeated several times. When doing this exercise, the back must be close to the ground, the side of the hips can only be slightly lifted, not too far from the ground, otherwise it is easy to lead to back injuries.

4, side abdominal training

A hand behind the ear, a hand close to the ground, respectively, to the left and right direction to do sit-ups, repeated several times. In this group of exercises, the back must be close to the ground, the side of the hips can only be slightly raised, not too far from the ground, otherwise it is easy to lead to back injuries.

Of course, local sports can only be a temporary cure, if you want to be strong, have a healthy body, but also with other sports with the merger of perseverance, men's fitness weight loss methods can really be effective.

Fitness fat loss program

The first day: chest exercises, flat bench press exercises, 4 groups, 12 / group; upward inclined bench press exercises, 4 groups, 12 / group; sitting chest clamp, 4 groups, 12 / group; 30 minutes of aerobic, such as: treadmill, mountaineering machine. Note: running, fast walking, playing ball, dancing, swimming, jumping exercise, climbing stairs and so on belong to the aerobic exercise.

The second day: seated pull-down exercises, 4 groups, 12 / group; seated rowing, 4 groups, 12 / group; cardio 30 minutes, such as: glider, elliptical machine.

Day 3: Hiking, biking, swimming, playing ball can be relaxed.

Day 4: shoulder exercises, seated barbell push-ups, 4 sets, 12/group; seated dumbbell push-ups, 4 sets, 12/group; dumbbell side planks, 4 sets, 12/group; cardio 30 minutes.

Day 5: standing flexed arm press, 4 sets, 12/set; dumbbell flexed arm extension, 4 sets, 12/set, seated bent over, 4 sets, 12/set; dumbbell bent over, 4 sets, 12/set; cardio 30 minutes.

Day 6: Squats, 4 sets of 12/set; Reverse Stirrup Machine, 4 sets of 12/set; 30 minutes of cardio.

Day 7: Go hiking outdoors, relax and meet work with a new attitude.