Don't know how to exercise to lose weight? Read the article in 5 minutes and understand everything

Want to lose fat but don't know where to start? After two days of exercising following the tutorials on the Internet, you feel disheartened if you don't see the effect? Or exercise crazily, but find that your body is getting weaker and weaker, and become a "skinny and fat man"? Science Movement, start with this article.

What exactly is obesity? Obesity is usually measured by BMI (body mass index). BMI greater than 30 [kg/m2]] is obesity. Obesity will increase cardiovascular disease, type 2 diabetes, sleep apnea, certain cancers, degenerative arthritis and Chances of other diseases. (BMI will be wrong for people with large muscle mass or the elderly)

BMI=weight (kg) ÷ height (m) 2BMI>30 Obese 25<BMI<30 Overweight 18.5<BMI<24.9 Normal BMI<18.5 Thin

In 2014, 600 million adults (13%) and 42 million children under the age of five were obese. According to the report "Surveillance Data of Chronic Diseases and Their Risk Factors" released by the China Center for Disease Control and Prevention, data show that, In 2017, the national obesity rate was 11.9%, and the overweight rate was 30.1%, that is, one in 10 people was obese and three were overweight.

Diseases that may be caused by obesity

As one of the supplementary means of fat loss, exercise plays an irreplaceable role: during exercise, it not only breaks down fat, sugar and protein to provide energy, but also produces oxygen deficit effect (EPOC) after exercise, which makes us After continuous consumption, adding resistance training can also help us improve our body composition, so how should we exercise to pay the least cost and get the most benefit?

fat breakdown process

Aerobic exercise recommendations:

Aerobic exercise plays a very important role in fat loss, because most of the body's muscles will be used during aerobic exercise and a large amount of fat will directly participate in the supply of energy. At the same time, aerobic exercise will increase the body's energy factory - mitochondria (sugar, fat The volume and density of the places where amino acids are finally oxidized to release energy) increase the oxidation efficiency of fat; the exercise intensity is not high, resulting in low exercise fatigue.

We use the FITT formula to set up the aerobic exercise plan: Frequency (frequency): 4-5 times a week Intensity (strength): Each exercise ensures that the whole process of breathing is relatively short (you can’t finish 30 words in one breath, and you need to take a breath in the middle ) Type (type): brisk walking, climbing (the treadmill recommends a slope of 15, a speed of 4-5), jogging, elliptical instrument, rowing machine Time (time): 200 minutes to 500 minutes per week

Resistance Training Recommendations:

Some people will go on a diet and do crazy exercises when they lose fat. After a while, they do lose weight, but they find that they don’t have any muscle lines, and they still feel bloated. Then measure their body fat content, and it’s really not too much. Big change, why?

"skinny fat"

The daily calorie consumption per pound of muscle is 6 calories, while the calorie consumption per pound of fat is 2 calories, so when people go on a diet and greatly reduce energy intake, the body will be more inclined to decompose muscle to provide energy, which can Reduce the body's energy output, better store energy, and cope with energy shortages.

Resistance training (rolling iron) can help us effectively preserve muscle during fat loss, break down fat as much as possible, and prevent us from becoming a "skinny fat person".

We use the FITT formula to set the resistance training plan: Frequency (frequency): 3-4 times a week Intensity (strength): Use 70% of your maximum weight. Type (type): mainly large muscle groups of the whole body (chest, back and legs) Time (time): 45 minutes to 60 minutes each time

A simple 5*5 training method is given below (slightly improved to prevent novices from being injured)

When using the training plan in the above picture, use 65%-70% of the maximum weight you can lift for each movement. Don’t rush to increase the weight, pay attention to the standard of the movement, and you can choose the part you like to exercise for the final auxiliary movement, such as Abdominals, shoulders, arms, etc., when time is insufficient or too tired, you can choose not to do auxiliary movements.

squat

Here's how to do squats with a barbell:

Stand with the barbell on your upper back with feet shoulder-width apart

Squat by pushing your hips back (sit back) while bending your knees

Squat until the lower sides of the thighs are parallel to the ground and stop

Keep your knees and chest up at the same time

Stand with your heels firmly on the ground

bench press

Here's how to do the bench press correctly:

Lie on a bench with your eyes under the barbell

Hold the long bar with a medium grip, slightly wider than your shoulders

Straighten your arms and remove the barbell

Lower the bar to about three fingers above the highest point of the chest

Push up, don't straighten your elbows completely

Standing Barbell Press

Here's how to do the standing press correctly:

Stand with feet shoulder-width apart and hold a barbell with hands slightly wider than shoulder-width apart.

Push up from chin height to above the head without fully extending the elbows.

Ensure that the buttocks are firmly clamped throughout the lower body.

Keep your chest up and your back tight

Lower the barbell to the top of the chest

barbell deadlift

Here's how to do a deadlift correctly:

Stand with both feet under the barbell

Bend down and grab the handles shoulder-width apart

Bend your knees until your calves touch the barbell

lift the chest and straighten the waist

Take a deep breath, hold your breath, kick your heels into the floor, and pull the weight up, keeping your back straight

Keeping your back straight, lower the weight back to the floor.

lean over rowing

Here's how to do it right:

With feet shoulder-width apart, stand under a barbell

Bend over and grab the handrail (palms down, medium grip)

Bend your knees slightly, lift your chest, and keep your back straight.

Pull the barbell up to your lower chest