Selina fat drops 10 parties in 3 months. The doctor teaches you that this can achieve the goal.

For women, a light body is a symbol of beauty. In order to record the mainland program, Selina, a 3-month fat dropped from 30% to 21% through exercise. This record is not an impossible task in the eyes of experts in reducing weight, and ordinary people can do it. Huang Guoqi, director of the North Protection Branch of National Taiwan University Hospital, said that fat loss clinics are also standardized for 10% of body fat reduction in three to six months. Selina's fat reduction method is safe. Although it is impossible to achieve purely by sports, diet control does not require excessive strictness, and it can be done with a reduction of about 500 calories a day.

The first step to fat reduction. When starting aerobic exercise, Huang Guo said that people with high body fat had not had the habit of exercise in the past. Therefore, they can start with aerobic exercises that can maintain a long period of time from relatively low strength and low heartbeat rate, such as brisk walking, jogging, riding, swimming, etc. However, to avoid muscle loss, after the fat begins to drop, weight training can be added. It is recommended that no matter what training method is used, you should seek expert guidance to avoid sports damage and gradually reduce the weight loss of muscle growth.

Many fatteners believe that it is normal for weight gain to cause weight gain due to muscle gain after continuous exercise. However, Shi Dunren, chairman of the China Obesity Research Association, reminds that muscle building and fat loss are actually two different things. Many people think that weight training can increase muscle mass, so it can achieve the purpose of weight reduction, but only weight training is done, and diet control is ignored, and weight loss cannot be reduced.

High intensity interval resting is not suitable for everyone.

Busy life, the time is cut too fragmented, so it is difficult to spare 30 minutes of exercise. Therefore, in recent years, "High intensity interval resting" has become popular, with about 10 minutes of high intensity, hoping to consume a lot of heat in a very short time.

However, Huangguo said that sudden high-strength movements, such as sprints, may cause muscle and joint damage. Those with high body fat may have three high problems. Sleeping may even induce cardiovascular disease. It is recommended to discuss with the doctor in advance, and arrange inspections to evaluate the safety of rest exercises.

Only by practicing muscles can we improve the basic healing rate

The human body heat consumption is 70% of the basic healing rate, and the heat reactions that exercise and maintain the basic heat temperature each account for 15%. Shi Dunren said that the basic reliance rate (BMR) refers to the minimum heat consumed by a person under a tranquil state. In simple terms, it is the heat consumed even when he is lying down.

Basic reproduction rate is proportional to muscle mass. If the muscle ratio is high, the higher the base yield rate. The muscle mass in each person is different. Therefore, the base yield rate among different people is also different.

Huangguo will further explain that the difference between "heat consumption" and "basic thanksgiving rate" is that all movements can achieve the purpose of heat consumption, but the basic thanksgiving rate needs to be trained to improve. Although aerobic exercise has a more fat-reducing effect in specific weight training, especially moderate exercise, the "over oxygen consumption after exercise" is the highest among all sports types, that is, "after combustion efficiency", only sports will consume heat at this time and will not increase the basic yield.

Walking on the floor and doing housework is better than not being able to move.

In Huangguo, weight loss often encounters bottles that cannot be reduced. Since muscles can increase the human body's basic weight training, lipid reduction cannot be achieved by relying solely on aerobic exercise or weight training. It is recommended to allocate five days a week for more than 30 minutes of aerobic exercise, plus two repeated trainings, each time limit is five to fifteen minutes. In addition to eating less and exercising more when losing weight, you need to "harvest muscles" in the later stages to make the body's basic subsistence rate better.

Basic Recipient Rate Standards require precise calculations to obtain the most suitable basic recipient rate for individuals. The human body ages every day, and everyone will drop by 1% this year compared to last year's basic recognition rate. Shi Dunren said that the advantage of improving the body's basic elimination rate is to develop a body that is not easy to gain weight. The most effective way to improve it is to develop a sports habit. It is recommended to exercise moderately three days a week, each exercise for 50 minutes. After exercise, your heartbeat at least 110 times. Even if you occasionally reward yourself, eating a little more will not make you gain weight.

Modern people are busy with work, and Shi Dunren keeps emphasizing that it is not difficult to exercise. Don’t underestimate non-exercise heat consumption (NEAT). Through daily life, burn fat. In addition to climbing a staircase instead of taking elevators, getting off the car early to walk to the destination, etc., even if you just do small daily tasks such as gardening and housework, it will burn more calories than when you are calm, which will help weight control.

Xiaodiu

What is the basic succession rate?

is the minimum heat required for the body to maintain the operation of important organs, that is, the energy required to maintain physiological functions such as breathing, blood circulation, and cell neoplasms. To put it simply, it refers to the minimum heat consumed by a person in a tranquil state, even the heat consumed by lying down.

How to increase the basic succession rate?

Increase muscle mass through oxygen-free exercise. The so-called oxygen-free exercise means that the exercise process must be "closed", such as weight training, sitting up and sitting up, etc. During the process, oxygen bonds are accumulated in the body, and the muscles produce lactic acid, which stimulates muscle cell proliferation, so it can improve the basic yield rate.