Reduce fat and reduce weight, many people who lose weight say this. Because the lost weight contains water, muscle and fat, and the fat loss is the real fat?
That's right, so the body fat rate is the standard for measuring the success of weight loss: the body fat rate of normal adults is 15% to 18% for men and 25% to 28% for women. If the body fat percentage is too high, more than 20% of the normal weight can be considered obesity.
Then the question comes: How does the body fat rate drop to 17%? How long does it take from obesity to normal?
It varies from person to person. For example, if you want to go to Yunnan from Beijing, do you take a train or a plane? The time needed is different...
The movie that was very hot some time ago, "Wrestle!" Dad, the man Amir Khan, in order to play a good role, straighten himself into a big fat man, and then thinned himself into a muscular man, what have people experienced?
In order to play a real fat man, Amir Khan began to gain weight. During this time, chocolate, hamburger, curry horns and other high-calorie foods were eaten casually, and then he was fat in the blink of an eye.
Breathing has become so fast, walking has become difficult, and in short, all kinds of struggles.
Even wearing a pair of socks... oh.
Then he has to play a muscular man again, and he has to go back thin. He was less than 200 pounds at the time and had a body fat rate of 37%.
So in order to reduce the body fat rate, for the muscles, in order to play this muscle man, what efforts have he made?
1, control diet
The total calorie intake per day is 1800 to 2500 kcal, of which 20% fat, 30% protein, 50% carbon water.
Expert advice :
(1) Control total energy intake, with composite carbon water as the main;
(2) to ensure the intake of high quality protein and high quality fatty acid;
(3) Replace the staple foods with coarse grains and eat more vegetables;
(4) Limit snacks and nut intake to ensure drinking water
(6) Avoid high-salt, high-fat, high-sugar diets;
(7) Eat less and eat more than eight meals, not overeating;
(8) Chewing slowly, prohibiting eating too fast;
(9) The proportion of three meals is suitable, reducing day and night;
2, regular exercise
It must have been very difficult at first, and training made him unable to eat. "This is not an impossible task."
But the day-to-day persistence, the body gradually changes. After 4 months of exercise, the body fat rate was reduced to 18.15%...
The fifth month.
Pay attention to the back line
6 months: The figure is better than before!
Experts suggest that weight loss is a process that needs to be adhered to, at least for more than 3 months: a combination of aerobic and anaerobic exercise, 4-5 aerobic exercise per week, combined with 3-5 strength training.
(1) Aerobic exercise can be jogging, swimming, climbing, etc., each time 40 to 40 minutes.
(2) Strength training can be flat support, roll belly, squat, etc., each time about 20~30 minutes.
Finally, as Amir Khan said, losing weight is a long-term process, like standing at the foot of the mountain looking up at the summit of the Himalayas. At first, anyone will feel that they will never arrive.
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