Lose weight and don't know how to exercise? Read the article in 5 minutes and understand it all

Want to lose fat but don't know where to start? After two days of exercising following online tutorials, you are disheartened when you don’t see the results? Or exercising frantically, only to find that your body is getting weaker and weaker, becoming a "thin and fat man"? Science movement, starting with this article.

What exactly is obesity? Obesity is usually measured using BMI (Body Mass Index). A BMI greater than 30 [kg/m2] is considered obesity. Obesity increases cardiovascular disease, type 2 diabetes, sleep apnea, certain cancers, degenerative arthritis and the incidence of other diseases. (BMI is subject to error 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 worldwide. According to a report "Monitoring Data of Chronic Diseases and Risk Factors" released by the Chinese Center for Disease Control, the data show that, In 2017, the national obesity rate was 11.9%, and the overweight rate was 30.1%, that is, 1 in 10 people was obese and 3 were overweight.

Diseases that may be caused by obesity

As one of the auxiliary means for fat loss, exercise has an irreplaceable role: during exercise, it not only decomposes fat, sugar and protein to provide energy, but also produces oxygen deficit effect (EPOC) after exercise. After continuous consumption, adding resistance training can also help us improve our body composition, so how can we exercise so that we can 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 aerobic exercise will use most of the muscles in the body and a large amount of fat will directly participate in the supply of energy, while aerobic exercise will increase the body's energy factories - mitochondria (sugar, fat) The volume and density of the place where amino acids are finally oxidized to release energy), which increases the oxidation efficiency of fat; the exercise intensity is not high, resulting in low exercise fatigue.

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

Resistance training recommendations:

Some people go on a diet and do crazy exercise when losing fat. After a period of time, they do lose weight, but they find that they don't have any muscle lines, and they still feel bloated. Test their body fat content again, and it's really not too much. Big change, why is that?

"Skinny Fatty"

The daily calorie consumption per pound of muscle is 6 kcal, and the calorie consumption per pound of fat is 2 kcal, so when people diet and reduce energy intake a lot, the body will be more inclined to break down muscle to provide energy, which can Reduce the body's energy output, better store energy, and deal with energy shortages.

Resistance training (lifting 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 up a resistance training program: Frequency: 3-4 times per week Intensity: Use 70% of your maximum weight. Type (type): the main 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 novice injuries)

When using the training plan above, use 65%-70% of the maximum weight you can lift for each movement. Don't rush to lift the weight. Pay attention to the standard of movement. The last auxiliary movement can choose the part you like to exercise, such as Abdominals, shoulders, arms, etc., when there is not enough time or too tired, you can choose not to do auxiliary movements.

squat

Here's the proper way to use a barbell squat:

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

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

Squat down until the lower side of the thigh is parallel to the ground and stop

Keep your knees and chest up at the same time

Stand with your heels on the ground

bench press

Here's the correct way to do the bench press:

Lie on the bench with your eyes under the barbell

Hold the pole with a medium grip, slightly wider than shoulders

Straighten your arms and remove the bar

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

Push up, don't straighten your elbows completely

Standing Barbell Press

Here's the correct way to do the standing press:

Stand with feet shoulder-width apart and hold the bar in both hands, slightly wider than shoulder-width apart.

Push up from chin level to above your head without fully straightening your elbows.

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

Lift your chest and keep your back tight

Lower the barbell over your chest

barbell deadlift

Here's the proper way to deadlift:

stand with both feet under the barbell

Bend over and grab a shoulder-width handle

Bend your knees until your calves touch the bar

Lift your chest and straighten your waist

Take a deep breath, hold your breath, kick with your heels on the ground, and pull the weight up to keep your back straight

Keeping your back straight, put the weight back on the ground.

bent over rowing

Here's the proper way to do a lean-over row:

Stand under the bar with your feet shoulder-width apart

Bend over and grasp the armrests (palms down, medium grip)

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

Pull the bar down to your lower chest