Gain muscle, reduce fat and lose weight! Fitness experts teach you how to get rid of fat and get big thighs

If you want to lose weight successfully, eating less and exercising more is the best way to lose weight? In fact, you are only half right! Fitness experts say that diet control does not equal calorie control; if you want to have a slim and attractive body, it is not enough to just go on a diet. You need to learn how to properly satisfy your appetite and eat in a balanced and satisfying way. At the same time, only with moderate exercise and training volume can the goal of increasing muscle and reducing fat be truly achieved.

Losing weight = eating less and exercising more? Expert: 70% diet control + 30% exercise is just right

Gina, an internet fitness expert with an enviable body, shared with everyone the correct concept of diet for weight loss when attending a press conference for a cooking class. She said many people believe that eating less and exercising more is the key to losing weight. However, in fact, just the opposite is true. Proper diet control is the key to losing weight. Only through 70% diet control and 30% exercise can we truly achieve the goal of reducing fat, increasing muscle, and making the curves tighter and more attractive.

How should we implement diet control correctly? Teacher Gina pointed out that dietary control is not just about calorie control. It is worth noting that even if you control the calories of each meal, if the nutritional intake of the three meals is unbalanced, it will still cause fat accumulation. Only when you have adequate nutrition, better physical strength and better spirit, can you do more suitable sculpting exercises and build a healthy and slim figure.

Get rid of the fat and get some fat thighs! Teacher Gina teaches you how to lose weight

In addition to sharing her own slimming methods and concepts, Teacher Gina also proposed slimming methods and movements that can be performed on kitchen counters, dining tables, dining chairs, and even office desks for your reference, targeting the most common fat areas that are difficult to move, such as the arms, inner thighs, and lower abdomen.

【Sculpture Arm】

The purpose of this movement is to use the strength of the arms to support the buttocks from the chair, which helps to exercise the triceps of the arms and make the arm muscles less loose.

practice:

1. Take a chair that does not slide or tilt, and stand with your back facing the chair.

2. Then place your palms on the chair, imagine yourself sitting down, and slowly squat down.

3. Once you reach a position you can bear, hold it for 10 to 15 seconds. Repeat 5 to 10 times a day. Once you become familiar with it, you can slowly increase the number of times.

4. In addition, if you want to increase the difficulty, just slowly straighten your slightly bent legs, which will help increase the intensity.

Tips:

When performing this movement, be careful to keep your elbows backwards so as not to put any burden on your shoulder joints.

[Sculpting the inner thigh]

Performing this movement moderately can help train the adductor muscles on the inner thighs, which are usually difficult to move. This can help tighten the leg lines and make the curves more symmetrical.

practice:

1. Prepare by holding the dining table or desk with your right hand and stepping your right foot outward to stand firmly.

2. Straighten your body, put your left hand on your waist, and use your core strength to slowly lift your left leg outward.

3. When it reaches a 45-degree angle, hold it for 10 to 25 seconds and repeat 15 times.

4. Then switch sides and repeat the above steps.

【Sculpted belly】

Teacher Gina emphasized that if you want to have a flat belly, no matter how much exercise you do, the effect will be limited if you don’t improve your wrong eating habits. In fact, the abdomen of the human body is the most important part for storing visceral fat. In particular, those who have the habit of eating until they feel full for three meals a day are particularly likely to make this area looser and more prominent.

If you want to successfully reduce your belly, Teacher Gina believes that the key is to develop a habit of eating until you are 50% to 70% full at each meal. This is the winning rule to avoid becoming a belly woman!

Filming location: Laurel "Nest Kitchen"