Put BMI and body fat aside! Do the "Nine-square Grid Exercise" to lose weight!

Where a person is more likely to gain weight or lose weight, as well as where muscles tend to develop, are innate. Genes determine your fat distribution and body proportions. What we can do is to change our body shape and make ourselves better through exercise and hard work.

Remember, exercise is the key to becoming a better person, it’s not just talk! It is impossible to lose weight in the lower abdomen first! Diet is the first key step to weight loss. If you don’t know that there is no such thing as local weight loss and no one-size-fits-all weight loss, then you need to understand this quickly.

Excess calories are stored in the body in the form of "fat"; if the calories are not excessive, there will be no worries about fat accumulation! Therefore, dietary calorie control should at least consume "basal metabolic" calories and not exceed total calorie consumption. This is the most basic and important thing!

● Distribute the calories of each meal evenly. It is basic to eat three meals at regular times and in regular quantities. Do not eat one meal too much and another too little.

● If you eat too much and consume too many calories, or eat too much high-sugar food, your blood sugar will be suppressed immediately and "stored as fat".

● Skipping a meal will slow down the body’s metabolism and put the body in a catabolic state, which is not conducive to preserving muscle mass.

Paying attention to dietary calories is a basic way to keep body fat from increasing. In addition to muscle training, diet is also the basis for getting good lines. Exercise doesn’t burn as many calories as you think! Why is it essential for losing weight? The calories burned by exercise are actually not as many as you think, even if you do it well and the intensity is high.

Under the same circumstances, the heavier the person, the more calories they consume during exercise; for people of average body size, the calories they can consume in one hour of exercise are limited, and it is considered amazing if they can consume 300-500 calories in one exercise! Even if you jog easily for an hour, you won’t burn many calories. This fact tells us that if you want to lose weight, dietary calorie planning is far more basic than exercise!

The calories from a few snacks and drinks can easily exceed the calories burned from strenuous exercise.

So, why do we still exercise?

Health first! Because the body ages and deteriorates, exercise can improve body functions, strengthen the body and mind, and reduce the occurrence of disease.

In addition, with higher-intensity exercise, the "afterburn effect" is more obvious, that is, the body consumes more calories than usual several hours after the exercise. Correct and planned exercise can increase overall muscle mass. People with more muscle mass will consume more calories during exercise and have a higher basal metabolic rate - that is, the body can consume more calories when not moving.

I don’t usually do aerobic exercise, but I maintain strength training to keep my muscle mass sufficient and my basal metabolism adequate. Only by controlling the calories in my diet can I reduce fat and get toned body lines.

The key to losing weight: whole-body exercise

Therefore, whether it is aerobic or anaerobic exercise, increasing the intensity of exercise can not only improve physical fitness, but also increase the calories consumed during exercise, which is very helpful for weight loss. If you want more and better results, you cannot always stay in a relaxed and comfortable range of exercise.

In addition to increasing the intensity of exercise, you also need to exercise your whole body, which can burn more calories. What is whole-body exercise? For example, jogging, cycling, swimming, etc., generally aerobic exercises are considered whole-body exercises, which consume energy and coordinate the body throughout the body.

For aerobic exercise, if the purpose is to burn calories and train the heart and lungs, as long as the time and heart rate reach the same level, it will be effective. It’s just that each method requires different skills. The force and body rhythm of running, cycling or stepping machine are different. Make a choice based on your needs, goals and preferences. No one can replace the other!

In addition to aerobic exercise, you can also use whole-body strength training, using a combination of upper and lower body movements each time, allowing the body to work in a short period of time. This method is also a whole-body exercise. Whole-body strength training is not limited to "weight performance". It emphasizes whether the whole body can be fully exercised at the same time in a short period of time. Cardiopulmonary load will be more important.

Just like general aerobic exercise requires attention to cardiorespiratory load - heart rate, when doing whole-body strength training, you can focus on "cardiorespiratory load" because the main purpose of whole-body strength training is not to require muscle hypertrophy, but to require the whole body to exercise at the same time. In addition to all muscles in the body being evenly trained in one exercise, when the heart rate intensity is sufficient, calorie consumption can also be increased.

Many functional training equipment available today, regardless of weight and resistance, aims to achieve full-body exercise, exercising the entire body with comprehensive benefits.

When losing weight through exercise, you should pay attention to the numbers!

Watch your heart rate!

The intensity of exercise on cardiopulmonary load is very important for weight loss!

The number you should ask for is not how many times you do it, how hard you use to exercise which parts of the body, or how many minutes you do it. Instead, you should exercise your whole body at the same time. The number you should pay attention to is your current heart rate!

For example, doing push-ups for 10 minutes, or 100 sit-ups or 200 squats can indeed provide exercise and is a form of exercise, but it does not burn the most calories. Therefore, the number of times you do it, which parts of your body are affected, or whether you feel particularly sore are not the most important factors in terms of calorie consumption. What is important is the cardiopulmonary load!

You do it without breathing heavily and feel very calm, but some parts of your body feel sore, but the calories you burn are really not that much! However, whole-body exercise usually makes you out of breath quickly.

Each person can withstand a different heart rate, which means that the same heartbeat feels different to different people. People who have exercised can withstand higher heartbeats. What if there is no device to measure heartbeat?

Simply put, the first level (VT1) is when you cannot speak continuously and have to take a breath before finishing a sentence. The second level (VT2) is when it is very difficult to speak and you cannot breathe in time. The intensity below the first level is very low, and the intensity between the first and second levels is sufficient. Being able to challenge beyond the second level means that you have very strong physical fitness!

Let’s do some exercise during the long holidays!

From the above we know that heart rate is very important for calorie consumption or overall physical training, but the heart rate cannot be maintained at a very high peak all the time, so using interval mode is a very good way!

Interval training is one of the best ways to lose weight!

1. Aerobic action method:

Running can be done in an alternating speed or on an incline manner. The speed and resistance of a bicycle or flywheel can be adjusted, as can a treadmill or stair stepper. Use alternating strong and weak movements to fully consume physical energy and burn more calories in a short period of time!

2. Anaerobic muscle strength training:

Perform multiple different movements continuously. A simple way is to alternate movements of the upper and lower body. After completing two or more movements in succession, your heart rate will rise. Then rest for a while to let your heart rate recover slightly, and then repeat.

How can the nine-square circular exercise make your heart rate soar?

The following is an example of using muscle strength exercises to cycle through parts of the body to achieve full-body exercise:

A. You can alternate between different parts of the body or different types of movements. Beginners can use very basic movements to combine, and advanced people can even use enhanced training to achieve higher intensity!

For example: The above is a relatively simple freehand movement, which uses upper and lower body movements alternately and continuously. You don’t have to follow the order, and you can freely choose the combination of movements you want. The amount of movements and rest time will affect the intensity, so you can choose according to your ability.

Simpler and easier mode: B+C rest 20 seconds for three times + H+I rest 20 seconds for three times + ... (please adjust according to your own situation)

Increase the difficulty and intensity a little: B+E rest 20 seconds three times + D+A rest 20 seconds three times + ... (please adjust according to your own situation)

You can try the pattern: A+B+C+D+E+F+G+H+I as a set, rest for 30-60 seconds and then repeat, for a total of three sets or more.

In the gym, you can also use weight training machines combined with bodyweight exercises, barbells and dumbbells, and functional training equipment (TRX, kettlebells) to do circuits, giving you more choices and more comprehensive training.

The following is a demonstration by Muscle Mom of how to use functional training equipment to do interval training for whole-body muscle strength. Each movement is only demonstrated five times. In actual practice, you should choose the movements and adjust the number of times and seconds according to your personal ability to achieve the appropriate exercise intensity!

B. You can focus on the same muscle group. Of course, this requires stronger muscle strength and endurance to load the same muscle group intensively and simultaneously. The following is a schematic diagram. For detailed methods, please refer to the previous article or use other actions to operate this mode.

Focus on the lower body:

Focus on the abdomen:

Summarize:

Dietary calories are the first step. Don't forget to replenish water and electrolytes, whether during exercise or in daily life. Exercise that burns more calories needs to be of sufficient intensity and be whole-body. Generally, 30-60 minutes of aerobic exercise at a relaxed level can burn fat, but the total calorie consumption is low. Increasing exercise intensity can increase calorie consumption and the afterburn effect, which is more beneficial for fat loss! When doing weight loss exercises, remember to pay attention to your heart rate, and then the time. Don't worry about the specific area or how many times you do it. If you spread out all the work you need to do into three hours or 30 minutes, the intensity and effect will be very different.

The calories calculated by the machine are only for reference and may not even be accurate, but the calories you eat are definitely accurate! So don’t eat randomly! Don’t be afraid of getting tired when exercising! Try increasing the intensity of your exercise. Interval training is the best way to lose weight! Most people can practice with variable intensity interval exercise VIIT. The real Tabata is high-volume interval HVIT. The real high-intensity interval HIIT does not use bare-handed movements, but performance training, which is a training challenge for athletes.

This article comes from: Muscle Mom Blog

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