Weight loss is a long-term commitment. From the heart, you must be prepared to take it seriously. Treat every detail in the weight loss process. To lose weight is to eat, practice, and sleep carefully.
eat
In terms of promoting muscle growth and reducing body fat, eating fewer meals is more effective than eating less meals. Eating six or more meals a day can help the body digest food more efficiently, which can make you eat more. More protein, and other important nutrients.
Of course, here is to note that every meal of a meal should be small. Taking a meal every three hours can make your nutrient supply smoother and more abundant. This also reduces the risk of body fat storage. Makes you develop a healthier diet so that you can consume more dietary fiber, fruits and vegetables, as well as protein and moisture.
Dietary intake of sufficient calories, carbohydrates, protein, and fat can maintain the quality of the muscles. In particular, proteins can provide raw materials for newborn muscle tissue and accelerate the repair of damaged muscle tissue.
practice
No training equals nothing.
Aerobic exercise + anaerobic exercise is a good way to lose weight.
Aerobic exercise refers to rhythmic exercise, exercise duration is about 15 minutes or more, and middle and upper exercise intensity (maximum exercise heart rate is between 75% and 80%). Aerobic exercise is a constant exercise, it is continuous There are more than 5 minutes of exercise. It is characterized by low intensity, strong sense of rhythm, long duration, requiring no less than 30 minutes per workout, and 3 to 5 weekly sessions.
Anaerobic exercise refers to the muscles in the state of 'hypoxia', short-term, high-intensity exercise, and the muscle soreness is relieved slowly. Severe exercise and rapid outbreak type sports, the body needs to generate a lot of heat instantly, decompose the sugar Anaerobic metabolism to meet the consumption. Resistance training can increase our skeletal muscles, speed up our metabolism, so as to achieve the effect of fat-reducing plasticity.
sleep
That is, to rest well, the repair process of muscles must take full time at rest, especially during a long period of rest. During your rest, these nutrients go through the capillaries and bodily fluids reach the cracks. Began to repair, because of the body's over-recovery, they will repair the muscle fibers a little thicker than before, after a long period of persistence and exercise, muscle accumulation has become more, it will gradually increase.
So, you must have a good sleep quality! You can't stay up late, you can't sleep irregularly! Get enough sleep for 8 hours.
