1. CAN YOU LOSE FAT WHERE YOU EXERCISE ?
Some people do 200 sit-ups a day to reduce their tummy; some people do 100 dumbbell curls a day to thin their arms. This is all useless! Fat consumption is systemic, and accumulation is local. The waist, buttocks, and inner thighs are the preferred choices for fat mass, followed by the limbs. And fat consumption is random; there is no such thing as exercise and where to lose weight.
2. HOW LONG WILL IT TAKE TO LOSE 20 POUBDS OF PURE FAT ?
Research by German sports scientists: A person weighing 160 pounds wants to lose 20 pounds of fat, and only needs to ride a bicycle for 100 hours; if you don’t want to ride a bike, you can go for 270 hours; if you think 270 hours are too long, you can also jog for 110 hours or play 145 hours of tennis, whichever is better. Got it? Weight loss is insistence!
3. LOSE 10 POUNDS OF WEIGHT≠ LOSE 10 POUNDS OF FAT
The slimming pills business likes to fool you with this concept, and you can lose a few pounds for a few days, but you can’t say how much fat you lose in a few days. When you lose 10 pounds of body weight, there are about 5 pounds of water, 3 pounds of feces, 0.5-1 pounds of muscle, and a maximum of 1.5 pounds of fat. You know that the size of 10 pounds of fat is as big as your washbasin! If you lose 10 pounds of fat, a person’s body shape will change dramatically, and people who lose 10 pounds in daily life can found everywhere, but their body size varies very little.
4. WHY YOU OVERWEIGHT ?
More than 70% of women and 60% of men are troubled by this problem. Both of them are 1.85 meters high and 86 kg. Do you think they are the same size?
People with average weight and the same body fat rate can vary greatly! It’s not the weight that determines a person’s fatness, but the body fat percentage of that person. Generally speaking, the body fat percentage of men should be kept below 18%, preferably 12-15%, and the body fat percentage of women should be kept below 25%, preferably 20-22%.
The density of fat is minimal, just like foam, a little increase can make the figure look bloated!
5. CAN I TAKE DIET PILL TO LOSE WEIGHT ?
Don’t do it! Most of the weight-loss medicines on the market today contain laxatives, and most of the weight-loss effects come from “brushing out” some of the feces in our intestines. After eating for two days, usually, this weight will return. There are currently no diet pills / slimming teas that can reduce fat without side effects. The best way to lose weight is to control your diet and assist exercise.
6. CAN I LOSE WEIGHT BY DOING YOGA ?
Does not. Yoga is a standard static exercise that adjusts breathing and muscles to achieve the effect of meditation and consumes minimal energy. But as a muscle relaxation after training is the right choice.
7. PEOPLE WITH HIGH MUSCLE MASS CAN LOSE WEIGHT WHILE SLEEPLING
Even if we do not eat, drink, exercise, or think, our body still consumes 1000-2000 kcal of energy every day just by sleeping. This part of energy consumption is called basal metabolism. 70% of basal metabolism comes from maintaining essential muscle tension (maintaining body posture) and healthy metabolism in a calm state.
Therefore, the higher the muscle mass, the more productive the muscle, the higher the basal metabolism. So even if the muscular men sleep alone, they will consume more energy than a thin man desperately running for an hour.
8. CAN DIETING REDUCE WEIGHT ?
As said before, basal metabolism determines most of our daily energy expenditure. And dieting puts the body into an emergency state and starts to save energy by reducing the body’s consumption. Over time, basal metabolism will continue to decrease.
The body does not get enough energy during dieting, and the organization even starts to break down and consume muscle to generate electricity. Reduced basal metabolism even more. In addition to losing muscle, dieting will also lose a lot of water. Once the food restored, the body will accelerate the absorption, so the weight rebounds quickly. At this time, only the fat is not long, and it often exceeds the original weight.
9. HOW TO DO AEROBIC EXERCISE TO LOSE FAT FASTEST ?
There is a secret fat-reduction standard popular in private education circles, called the “Karl’s formula.” This formula is unisex, and many people have heard about it, but know too little! Must be saved !
Weight loss heart rate = [(220-age)-static heart rate] × (50% -60%) + static heart rate
The resting heart rate is the heart rate when you wake up in the morning, which is about 60-75 beats/minute in a normal person. For example, my resting heart rate is 50 beats per minute (Sirius was a football player before so the heart rate will be lower) → so my fat loss heart rate = ((220-22) -50) x (50% -60%) +50 = 124-138 times / minute
In other words, when I do aerobic exercise to lose weight, as long as I maintain a heart rate of 124-138 beats per minute, the body’s ability to consume fat is the highest! However, it should be noted that if you want to lose fat, it is best to do aerobic exercise for 30 minutes, so that you can have a more obvious effect.
10. MASK FRIENDS WITH FAT PEOPLE. WILL YOU SLOWLY BECOME FAT ?
Researchers from the Loyola University of Chicago surveyed nearly 2,000 students. The study found that if a thin person makes fat friends, his chance of becoming obese will increase by 57%. Conversely, those overweight people who make skinny friends, In the future, the probability of losing weight will reach 40%; if an obese person makes friends with another fat person, then the likelihood of losing weight is only 15%.
From the perspective of social psychology, it makes sense to get fat with obese people. With obese people, the habits and behavior patterns of two people will gradually affect each other. If your fat friend has a good appetite, like eating high-fat foods, or like overeating, then your taste may also become exquisite, and the habit of obese people who do not like sports will also affect you subtly, which is the reason that leads to your weight.
But it’s not the fat friend who makes you gain weight, but the change in your lifestyle. Therefore, it is most important to strive to maintain your physical health and a healthy lifestyle.
11. EXERCISE TO LOSE WEIGHT, THE MORE SWEATING, THE MORE OBVIOUS THE EFFECT OF WEIGHT LOSS ?
This is also a mistake that many people often make. It is believed that the more sweating you exercise, the better the effect. It is wrong. As mentioned earlier, it is best to keep your heart rate within the range of your fat-reducing heart rate when doing aerobic exercise to lose weight, and the effects of higher and lower fat-reducing heart rate are not right. So there is no need to consider how much sweating, as long as your heart rate is within the range of fat-reduced heart rate, the effect of no sweating is the same.
12. WILL MY MUSCLES BECOME FAT WITHOUT LONG-TERM EXERCISE ?
Will not! Muscle and fat are two distinct issues that are separated, just as egg whites are unlikely to turn into egg yolks. So rest assured. If you don’t exercise for a long time, your muscles may relax, but they will never become fat. If you want to restore muscle elasticity, continue to apply!
13. ARE YOU MUSCULAR OBESE ?
Many people have a lot of muscle and a lot of fat. Working hard to exercise and control the diet, but the fat is not rare, the flesh has not increased, and the appearance has become a big fat man. In fact, this is the result of losing weight without controlling the diet. Many people think that weight loss and muscle gain can be put together. Fat reduction and muscle gain are two extremes. If you want to gain muscle while losing fat, the result may be that your muscles will not rise, and fat will not go down.
14. CAN I GO TO THE GYM EVERY DAY IF I WANT TO LOSE WEIGHT ?
Yes, in principle. But I recommend not to go more than five times a week. Strength training during weight loss is best not to exceed four times a week. Excessive exercise can fatigue your muscles and body and quickly lead to injuries.
15. WEIGHT LOSS, PERSISITENCE IS THE MOST IMPORTANT !
No matter what method you use, no matter how fast you progress, persistence is the essential part of losing weight. Through exercise and diet control every day, 500 calories of harmful energy intake are caused, and 500 grams of pure fat can be lost each week, and about 2 kilograms of fat can be lost in one month, two months, three months, etc. Although slowly you will find it increasingly difficult to lose fat, as long as you stick to it, a good figure is waiting for you!
Fat and thin are not labels given to you by others. The most important thing is to make yourself happy and comfortable.
KEEP IN MIND THAT LOSING WEIGHT WILL DO MORE WITH LESS .
THE REST IS UP TO YOU !