The best way to lose weight: cut fat, not meat! Ride a flywheel, do squats, and exercise your core muscles

If you want to lose weight successfully, it is definitely not about looking at the number on the scale. The most important thing is to "cut fat, not meat." In order to achieve this weight loss effect, it is necessary to strengthen muscles through proper exercise, especially the core muscles, so that the weight loss process can be more effective, especially the core muscles. How should we reduce fat and do slimming exercises in daily life to truly achieve the "burning effect" and lose weight successfully? Let’s hear what the experts have to say.

The most important thing for losing weight is: cut fat, not meat! Reduce fat and increase muscle to make your body firm and beautiful

First of all, when assessing whether a person is obese or not, we cannot just look at body weight. In fact, other data for judging obesity include body fat, visceral fat, body mass index, basal metabolic rate, etc. Chinese medicine practitioner Zhang Ruowei wrote in his new book "The Uterine Anti-Aging Technique Only Goddesses Know: Doctor Zhang Ruowei will teach you how to lose weight quickly, regulate your menstruation, maintain beautiful skin, and have a super good pregnancy!" ” stated that the most important point in losing weight is: “Cut the fat, not the meat”. Don’t be superstitious about weight loss and mistakenly think that as long as the weight number is reduced, it is a good thing. The real way to lose weight is to reduce fat and increase muscle, so that the body will become firm and beautiful, and it can also improve the efficiency of cutting fat, making the weight loss process more effective.

As for weight loss, to what extent? It is recommended that the visceral fat index of both men and women should be below 9. As for the body fat percentage, it should be between 20 and 25 for men and between 25 and 30 for women.

【2 tips for effective fat loss and weight loss】:

What should we do to effectively reduce fat and lose weight? The following is a detailed explanation of diet and exercise:

The most important point in losing weight is: "Cut the fat, not the meat". Don't be superstitious about weight loss and mistakenly think that as long as the number of pounds is reduced, it is a good thing. The real way to lose weight is to reduce fat and increase muscle.

1. Diet: Eat more leafy vegetables and drink less coffee**

Natural food is the first choice, especially fruits and vegetables, leafy vegetables, the more the better, avoid processed foods, and reduce animal protein. Eat until you are 70% full at each meal. Don't eat too much to avoid taking in too many calories and storing fat.

In addition, do not consume too much caffeine, otherwise it will easily cause excessive contraction of blood vessels and poor blood circulation, resulting in the inability to effectively utilize food energy in the body and its conversion into fat accumulation. You should also avoid irritating tobacco and alcohol, because from the perspective of traditional Chinese medicine, tobacco and alcohol are toxins that are not conducive to the body's metabolism.

2. Exercise: Exercise muscles and increase basal metabolic rate

The principle of exercise is to be regular, gentle and gradual. People who have no exercise habits can start with walking or strolling, and gradually increase the intensity, but not too intense. If you really don't have time to go out for exercise, you can also do aerobics at home and apply hot compresses to the parts you want to lose weight, which is just as effective.

A weight loss diet should focus on natural foods, especially fruits and vegetables, leafy vegetables, avoid processed foods, and reduce animal protein.

In addition, in order to achieve the weight loss goal of "cutting fat but not flesh", strengthening muscles through proper exercise can make the weight loss process more effective, especially the core muscles are particularly important.

(1) The importance of exercising the core muscles

"Core muscles" refer to the muscles of the abdomen, back, waist, and pelvis, which not only maintain the body's posture, but also generate a lot of heat energy. Muscles are important organs for maintaining body temperature. More than 45% of the body's temperature is generated by muscles, and the muscles in the lower half of the body (including the core muscles) account for more than 70% of the body's muscles.

According to medical statistics, when the body temperature rises by 1 degree, the basal metabolic rate can increase by 12%, and more importantly, the secretion of growth hormone will also increase. In addition to promoting the growth of bones and muscles, growth hormone also has the function of breaking down and burning fat.

Now let’s look at what is an effective weight loss exercise? Some people go to the gym to run, but they become out of breath after running for 30 minutes, only to find that they have only consumed more than 200 calories, which is less than the calories in a bowl of rice. They feel that there is no effect at all, so they just want to give up.

To exercise your core muscles, it is recommended to choose exercises such as flywheel, squats, and sit-ups.

In fact, as long as you exercise correctly, you don’t need to worry too much about the calorie consumption figures. After muscles are exercised, body temperature rises, blood circulation improves, and through the action of biochemical reactions, the "burning effect" can last for as long as twelve hours, which is the reason why "you lose weight even while sleeping." In fact, as long as you continue to exercise your muscles, losing weight is not as difficult as you imagine as your basal metabolic rate increases, your growth hormone secretion increases, and your burning effect continues.

Is there any way to quickly achieve exercise results? That is, cross-training "anaerobic exercise" and "aerobic exercise" can help the body fat enter the burning stage faster.

(2) Cross-training between anaerobic and aerobic exercise

Both anaerobic exercise and aerobic exercise involve muscle groups. Among them, "anaerobic exercise" trains the "fast muscle" groups with instantaneous explosive power, so it is particularly easy to stimulate the secretion of "growth hormone". Do anaerobic exercise first, then do five to ten minutes of aerobic exercise, and your body fat will enter the burning stage, getting twice the result with half the effort!

Taking treadmill training as an example, after stretching and warm-up exercises, you can set the treadmill speed to eight kilometers per hour. After running for five consecutive minutes, change the speed to five kilometers per hour and continue running for five minutes. The above is one cycle. Run three consecutive cycles in this way, totaling thirty minutes, and then do some stretching and warm-up exercises to complete this exercise task. This method seems simple, but if you persist, the effect will be amazing!

(3) Men should strengthen their lower body exercises

Exercising the core muscles is very important for both boys and girls, especially men. They should strengthen the training of the abdomen, thighs and other lower body muscle groups. It can not only reduce visceral fat, but also enhance the sexual ability that men care about.

It is recommended to choose flywheel, squats, and sit-ups, but you must pay attention to whether the posture is correct, especially the flywheel can exercise the thigh and abdominal muscles at the same time. In addition, you might as well combine abdominal breathing and pelvic floor exercises while squatting for better results!

Squats, flywheels, and strength training are all anaerobic exercises, which is equivalent to destroying muscles first and then rebuilding them. This can accelerate the consumption of visceral fat and increase muscle mass. After the muscles increase, they can accelerate the consumption of fat and secrete more growth hormone, forming a virtuous cycle, which is very helpful for weight loss.