3 methods help you successfully lose fat

Before losing weight, you need to know what the purpose of weight loss is, only to figure out the object, the body can slowly slim down.

And the key to weight loss is not to lose weight but to reduce body fat percentage. Only when you lose excess body fat, you can really lose weight. The difference between the volume of muscle and fat is more than 3 times, the same weight of two people, the body fat and thin state may be completely different.

Long-term fitness exercise, body fat rate is relatively low, more developed muscle people, look more thin body, while the body fat rate is higher, less muscle, the body will also look more bloated obese.

People with more muscle have a more vigorous body metabolism level, can consume more calories every day, which helps inhibit fat synthesis, and have a stronger strength level. And people with more fat, the body metabolism level is lower, the body oxygen consumption will increase, the body burden is greater, and the strength level is poorer.

Therefore, when losing weight we should focus on body fat percentage and muscle mass, rather than our own weight. To lose weight scientifically, we need to choose the right method to improve fat burning efficiency while reducing the chances of rebound. A few efficient weight loss methods to learn.

1, When working out, strength training combined with aerobic exercise

In adhering to aerobic exercise to reduce body fat rate at the same time, we should strengthen muscle training to avoid muscle breakdown to enhance their own muscle mass to maintain a vigorous metabolic level and reduce the chances of gaining weight.

Therefore, when fitness training, we should not only do aerobic exercise but also need to add strength training to enhance muscle mass. We can use compound movements to gradually increase the weight level and promote muscle dimension.

2, Supplement quality protein

In terms of diet, we need to control the calorie intake outside (keep it between 1400-1600 calories), but also diversify the diet, in addition to vegetables and fruits, but also need to supplement high-quality protein, to give the necessary raw material support for muscle growth.

Three meals can eat more eggs, dairy products, chicken breast, salmon, and other foods, the daily intake of protein should be greater than 80 g. The body takes more time to break down protein foods, more calories, which helps to improve the thermic effect of food but also helps you to reduce the chances of overeating, which helps to improve the speed of weight loss.

3, Aerobic exercise diversification

Do not carry out a single aerobic exercise for a long time, the body will gradually adapt to the intensity of the exercise, calorie consumption will slowly decline, and fat burning efficiency will be much less than before.

We need to choose to gradually increase the intensity of the exercise, change the exercise program, so that the body no longer adapt to the original exercise pattern, mobilize more fat involved in the decomposition, to improve the efficiency of fat burning.

When you first start fitness training, you can start with walking, square dancing, cycling, and after a period of time, you can change to running, rope skipping, open jump training.

3 methods to adhere to more than 60 days, your body fat rate will drop about 5%, their own muscle content will also be improved, and the body will gradually become tighter.