One month weight loss plan (how to lose 5 catties of fat in one month?)
Obese people want to lose weight, and only by losing weight can they have a good figure. However, losing weight is not an easy task, and losing weight is a phenomenon that most people will experience.
How can I get twice the result with half the effort instead of losing weight all the time?
First of all, you need to know the difference between fat loss and weight loss. Losing 5 pounds of weight is completely different from losing 5 pounds of fat. If you lose 5 pounds of body weight, you may lose 3 pounds of waste, 1 pound of water, and only 1 pound of fat.
In the process of losing 5 pounds of fat, you may also lose water, waste and muscle. The weight loss is not only 5 catties, but may reach about 10 catties.
So, we need to focus on our body fat percentage, not just our weight.
Weight is just a reference data. Muscle gain also makes you fat, but it doesn’t make you look fat. Only when the body fat rate is reduced can you really lose weight. And if a person can lose 5 pounds of pure fat, your figure will obviously be thinner.
One, you can measure your body fat percentage first, and customize an exercise plan that suits you according to your body fat percentage and physical condition.
Losing weight should start with aerobic exercise, improve the body’s activity metabolism, and allow fat to participate in the decomposition. People who are slightly fat can try jogging, playing ball, and swimming for more than 40 minutes each time.
People with a body fat rate of more than 30% have poor physical endurance. They can choose low-intensity exercises such as brisk walking, square dancing, and cycling, which can consume 300-350 calories for about 1 hour each time.
After having a certain exercise foundation, you can try to increase the exercise intensity step by step, which can improve the fat burning efficiency of Youyou Resource Network. Those who can run continuously for half an hour can join the training of skipping rope, interval running, and jacking jumps. These exercises can prevent muscle loss, keep the body at a high metabolic rate after training, continue to consume calories, and promote the body to burn fat.
Second, if you want to lose weight, have a better body curve, maintain a strong metabolism and lean If you have a good physique, then you can do more strength training to improve your muscle dimension.
The growth of muscles can improve the body’s basal metabolism, effectively inhibit the accumulation of fat, and also allow you to have a good-looking body curve and create a truly lean body.
Do strength training 3-4 times a week. You can add push-ups, pull-ups, bench press, squats, rows, leg squats, and more. , each movement 15 times * 4 groups, can exercise the main muscle groups of the body, prevent the muscles from decomposing with age,Improve fat burning efficiency.
Third, avoid excessive dieting. Many people think that the less you eat and the lower your calorie intake, the better the fat-burning effect. However, this approach also has some bugs.
Excessive dieting will make the body fall into a protective mechanism. In order to protect the life of the body, the body will choose to break down the muscle and reduce the accumulation of fat, and the fat-prone physique will patronize you. When you think you have lost weight successfully and start to resume eating, your body will work harder to accumulate fat and the body will rebound faster.
In order to break down fat and avoid muscle breakdown, we should eat a reasonable diet instead of a single diet. The daily calorie intake should be 300-400 calories lower than usual, and not lower than the body’s basal metabolism (between 1200-1600 calories).
Three meals should pay attention to supplement the protein, fat and high-quality carbohydrates needed by the body. A varied diet can supplement nutrition and maintain the body’s metabolic level, thereby reducing the chance of gaining weight again.