Nutritionists share three key points for reducing body fat

"Thin" is no longer popular. What is popular now is going to the gym to have "low body fat + muscle lines". And handsome guys, have you noticed that women now prefer strong and lean men rather than huge muscles? As a nutritionist, I don’t want to spend all day teaching nutrition education to clients, telling them how to eat and how to move, only to end up relying on their mouths while I cannot do it myself!

I went from 72 kg (20% body fat) to 63.5 kg (12.5% ​​body fat). I hope to practice what I preach. I believe you can do the same. If you want to have a good figure, it is not only about fitness, but also about the right eating habits. Let the "nutritionist" take you to exercise and lose fat together, and live the life you want.

Three key points for reducing body fat

1. Diet: In addition to calorie control, the more important thing is the ratio of the three major nutrients in the diet (carbohydrates, fats, and proteins). Among those who eat out, in addition to excessive intake of fats, it is found that the biggest problem is actually consuming too much cheap "refined sugars", such as white rice, white noodles, white toast, and white steamed buns.

"Protein" such as meat, soy products, fish, etc. are consumed less because of cost and convenience issues. Most people would choose 70 yuan fried noodles or fried rice instead of dried tofu, pork belly, blanched vegetables, or half a bowl (variety).

2. Aerobic exercise: about 2 to 3 times a week.

3. Strength training: about 2 times a week.

Maintaining a good figure is indeed not an easy thing, but nothing is difficult if you set your mind to it. So if you want to maintain a good figure, you need to think about how to eat every day or even every meal, and spend time doing aerobic exercise and strength training every week. Therefore, in addition to changing your appearance, a good figure is more importantly a display of your "attitude towards life", showing charm and fashion.

After talking about diet, let me tell you the importance of "muscle strength training"! During the muscle growth process, it will go through a repeated process of destruction and reconstruction. Therefore, it is recommended to rest for 48 hours (or 2 days) after strength training to allow the body time to reshape the muscles.

As for "women", the biggest worry is to become a Barbie doll, so they dare not do strength training. But I can tell you with certainty that it is not easy to grow muscles as big as those of big guys! Your strength training does not emphasize weight, but relatively speaking you can do more:

Boys: 10 kg weight, 10 reps, 3 sets.

Girls: 5 kg weight, 15 reps, 5 sets.

Rest for 30 seconds to 1 minute between sets.

In the process of strength training, everyone has been training the biceps, triceps, pectoralis major, etc., and has forgotten that the most important "core muscles" are mainly the abdomen. Even the now very popular "road running, marathon, cycling", also need core muscles. The core muscles can keep the body in a stable state, can save physical energy consumption, and are less prone to injury.

There is a core muscle training called "plank bar (lift) exercise":

1. Use your elbows and toes as support points to support your shoulders and entire body.

2. Squeeze your buttocks, engage your abs, and tuck your chin.

3. Keep your body (head, upper back, hips) in a straight line.

With the help of an APP program (such as TABATA, there will be a sound reminder): 20 seconds of training + 10 seconds of rest, repeat for more than 8 sets. If you gradually adapt, you can change to 1 minute of training + 30 seconds of rest. It is very suitable for office workers who sit all day. Spend 10 to 15 minutes a day and you can "get out your belly". During the strength training process, the muscles will contract and consume calories.

Also, hours after exercise, muscles repair and grow, and your basal metabolic rate increases. Therefore, you need to take in protein and appropriate carbohydrates after strength training. The process of protein entering the muscles to repair damaged muscles requires the help of an appropriate amount of carbohydrates (such as a banana + a boiled egg). Don't forget to replenish the water lost during exercise!