Men's 152-188cm standard weight comparison table is open, test yourself to see if you exceed the standard
According to the latest survey and research data, not only female friends shout about losing weight every day, but male friends also join the ranks of fitness. Now that living conditions have improved, male friends pay more attention to their appearance and image.
Especially male stars, such as Liu Genghong, Huang Jingyu, Huang Zongze, Li Chen, Peng Yuyan and other stars pay more attention to fitness and are particularly strict with their body management.
Now Liu is broadcasting live on Douyin every night, leading the whole nation to the field of fitness. Fitness is not only to manage the body, but more importantly, to make the body healthier, because when fatty substances accumulate in the body, it is more likely to stimulate cardiovascular and cerebrovascular diseases.
Obese people are more likely to suffer from three high diseases and cardiovascular and cerebrovascular diseases than thin people. Therefore, the fitness industry is getting more and more attention.
01 What causes people to get fatter?
1. Less activity.
Today, most people work with little gravity and physical labor. Most young people sit in the office for a long time facing the computer. They did it for eight or nine hours. When they got home, they were too lazy to exercise. They are lying on the sofa playing mobile phones and watching TV, and their bodies are seriously lacking in exercise.
Sitting for a long time, the intake of fat substances in the body is difficult to consume, which will lead to the accumulation of fat and calories, and the body takes away relatively less energy substances, so more and more obese patients.
2. Nutrient excess.
With the development of the times, the material living standard has improved, especially in terms of diet, big fish and meat have become necessities on the table, and it is difficult to control the amount of their food, after all, food is simply irresistible.
Overeating, or knowing every meal, can lead to excess nutrients in the body, accumulation of fat and calories, leading to obesity.
Proper weight control is not only conducive to the healthy development of the body, but also cannot blindly lose weight. You need to see if your height and weight are within the normal range. If it is within the normal range, there is no need to blindly lose weight.
02 The standard body weight comparison table of 152-188cm for men is made public, self-test to see if you exceed the standard.
You can take a self-test according to the table below, observe your height and age, and compare whether you are within the standard range. If it is within the standard range, there is no need to lose weight, indicating that the physical fitness is good.
From a practical point of view, few people in life can match the above table. If the weight is controlled at about 10%, it is also a normal phenomenon, and there is no need to deliberately lose weight.
If your BMI is over 20%, you are obese. You should actively adjust your diet and control proper exercise, which may bring your body back to normal levels.
If you find yourself weighing more than 30%, you must be vigilant. If you are obese, you must lose weight in time, otherwise it will damage your body image and have some adverse effects on your health.
In addition to the above table, you can also judge whether the height and weight are within a reasonable range according to the international weight calculation method: standard weight=(height-80)*70%.
03 Which exercises are more effective for male friends to do during weight loss?
1. Running
In order to lose weight effectively, which friends can choose to run outdoors, the cost is low, and the weight loss effect is effective. It is the most basic aerobic weight loss exercise.
During running, you can relax your body and mind and release the pressure of your heart, but you can also make friends, breathe fresh air, make your body oxygen content sufficient, speed up blood circulation and metabolism, eliminate product accumulation and metabolic toxins in time, and reduce the burden on your body.
If you can insist on running for half an hour to 60 minutes every day, and running 4 to 5 times a week, you can bring the effect of burning fat and losing weight to the body, which is more conducive to shaping.
2. Walk fast with weights.
Male friends can tie some sandbags to their legs or put pressure on their hands when walking fast, which can increase the weight of the body and quickly help the body burn fat and calories, but it is best not to exceed 20% of the body weight to avoid bones and muscles. damaged.
Secondly, in the process of losing weight, you must pay attention to nutritional supplements, and you may wish to eat more foods with high protein and high vitamins.
Such as eggs, milk, dairy products, chicken breast, etc. , It can supplement nutritional protein for the body for a long time, increase muscle content, and make biceps easier to practice.
3. Swimming
Especially for male friends, swimming is a very good way of exercise, and it is also a systemic aerobic exercise, which can improve cardiopulmonary function and enhance lung capacity.
However, some male friends can't swim, so they can choose to walk fast in the pool instead of swimming. The pressure of water increases the heart rate and accelerates the burning of fat in the body.
However, I would like to remind everyone that you must pay attention to the time and speed of swimming. After all, swimming is not a competition, but to promote weight loss. Don't ask your speed to be fast, keep your original heart rate.
4. Air pedal bike.
In order to lose weight effectively, male friends can also choose to ride a bicycle in the air to burn fat substances, which can effectively reduce the fat substances on the thighs and calves.
You only need to do 4 sets of 4 sets for 10-15 minutes every day, keep it for 25 times, and stick to it for a period of time to make your leg shape more perfect.
04 Which foods are more helpful to accelerate the burning of fat?
1. Black coffee
Black coffee is rich in caffeine, which helps to refresh the mind, eliminate edema, suppress people's appetite, accelerate metabolism, and accelerate the burning of fat substances in the body. According to medical data, within three hours after drinking coffee, basal metabolism will increase by 25% to 30%.
It is recommended that male friends drink three cups of black coffee a day during weight loss, which can consume 80 calories. Drinking a glass before exercise can improve exercise effect and burn fat substances.
2. Fish and seafood.
Friends who believe in losing weight know that fish and shrimp are rich in high protein, low fat and low calories. Eat some fish in moderation. Seafood can supplement the body with high-quality protein, and 100 grams of calories are generally around 150 calories.
There are only 48 calories in 100 grams of shrimp. Eating these foods regularly will help improve the body's metabolism, supplement nutrients, prevent nutritional imbalances, and accelerate the consumption of calories in the body.
3. Lean Beef
Beef has high nutritional value to the human body, is low in calories, tastes good, and is rich in high-quality protein, which helps replenish hemoglobin, dredge oxygen, and make the body stronger.
Eating some lean beef appropriately during weight loss may help increase muscle content, help the body consume fat substances, help maintain a perfect figure, and lose weight in a short period of time.