In the messages of the middle-aged man's self-redemption: fitness and middle-aged man's self-redemption: running, a friend mentioned the topic of running. Because there is so much content involved, my replies are always overlooked. Here's a special post to talk about my rightHow to be effective in middle age**The point of view is from personal experience, not necessarily right, please be sure to accept it critically, thank you in advance!
1 Definition of obesity
It is usually measured by the BMI index.
However, BMI is not absolute.
Here is a sale, revealed in the definition of 2 **.
2 Definition of **
It's what we usually say, meat, which manifests itself as losing weight.
What I'm talking about** is the meaning of fat loss, **fat loss, **=**meat, fat loss = muscle gain +**
I prefer to use the term fat loss.
In other words,People who have successfully lost fat are likely to gain weight!
It's time to find out!
Dwayne Johnson Height: 195cm Weight: 118kg, BMI is about 31, who thinks he's fat?
It's not that Johnson lost fat to what he is today, but that some of the people who have successfully lost fat are strong and gain weight!
3 How to Lose Fat Effectively (**
The fat loss method has long been decided: three points of exercise, three points of eating, and four points of sleep.
In general: first adjust the diet structure, then gain muscle + lose fat, reduce the body fat rate, and finally talk about running.
3.1 Eat three points, first control from the source
The so-called 'eating' means that all greasy foods and fatty meats (fats, including braised pork and fatty meat with grilled meat strips) are prohibited! Eat lean meats, vegetables, carbohydrates.
Whole grains, chicken, duck and fish are eaten, and carbohydrates are still eaten, but one principle is adhered to: the daily intake is lower than the metabolic amount, and the weight is slowly reduced.
Breakfast is good, lunch is full, dinner is less (7 minutes full).
After dinner, you must go out for a walk for more than half an hour, if you have difficulty walking, you can consider exercising with your own weight, such as bare hands or supporting a wall, squatting with support, and squatting to 45 degrees. Consume the glycogen you consume at dinner. You may feel hungry after a workout, endure it, can't help but drink some water, and don't drink water after 9 p.m.
3.2 Three-point training to build muscle
Muscle gain is done to increase basal metabolism.
3.2.1. Increase basal metabolic rate BMR
The best way to increase your basal metabolic rate is to build muscle. In the resting state, 13 kcal per kilogram of muscle is metabolized per day, 23 kcal per kilogram of fat is metabolized per day, 4 kcal is released for every gram of muscle (decomposed, assumed to be protein) and 9 kcal per gram of fat (decomposed).
It is a fact that muscles consume a lot of energy and produce less energy after being metabolized. In this case, why does the brain retain the muscles that are not needed? Because we tell our brain by building muscle: these muscles are used to metabolize fat!
This proves from another angle: aerobic exercise must be combined with anaerobic exercise to retain muscle and shift the main substance of metabolism to fat.
Another practical use of muscle gain: people who have lost weight don't want their ** to be stacked down, and to meet this expectation, only muscle is the most reliable!
How to build muscle? The most reliable way is to go to the gym and ask the trainer to see if everyone is doing. Or, if it is inconvenient, you can also use bodyweight exercises to build muscle, such as using freehand squats to exercise the largest muscle groups, and the effect is twice the result with half the effort. However, the specific analysis of specific problems will not be discussed in this article.
3.2.2 Increases fat metabolism rate.
The following is about running.
First of all, to correct the idea: you don't start burning fat until you run for 30 minutes. Actually: it's always being consumed, it's just a matter of proportion.
The image above is not the focus of this article.
That's the point of exercise fat loss!
In order to achieve the effect above, you must run for more than half an hour at a time. In fact, it's better to take more than an hour. Otherwise, running for a few minutes to complete the task will only consume the glycogen in the blood, and at most add the glycogen reserves in the liver, which is far from the main metabolic fat.
There is only one case, getting up early and running in the morning on an empty stomach, which has the best effect on metabolizing fat. The premise is that you should drink enough water and sugar before running to avoid hypoglycemia and accidental injuries. In short, it is best to have a physical examination result to evaluate it first, and it is best to have a bottom in your heart.
Happily, fat loss running is jogging in an aerobic state, and only honest, long-term jogging can promote the brain's conditioned reflex to metabolize more fat.
3.2.3 How much to run? How to run?
Whether you get on the treadmill or go outside for a run, just start slowly according to your actual situation, which will be described in detail in another article.
This article is only slightly expanded, and heavy weight runners may be better suited to running on an elliptical at first!
The biggest benefit of running on an elliptical is that there is less impact on the knees. Many people with a large body weight can only use elliptical machines because of knee problems. Moreover, there is a place to put the mobile phone on the control panel of the elliptical machine, so you can look at the ** and finish the run while listening to the song.
Because it takes 3 to 6 months to achieve the process of switching to a conditioned reflex process dominated by fat metabolism after glycogen is depleted (if you have no previous exercise experience), this time is enough to give up.
If you have any comments and suggestions on treadmills and road running, please put them in the message, and I can also learn something.
There are many opportunities to post in detail about the details of running, so I won't say much about it here.
4 Sleep in quarters
Be sure to go to bed before 11 p.m.
Staying up late will make the human body desperately accumulate energy, and the fat conversion efficiency will increase. When you are so hungry that you can't hold on to eating, the human body transforms and stores fat more effectively.
If possible, make up for sleep after lunch, within 45 minutes, to help digest noon food.
In short, the regular life, the intake is lower than the metabolic amount, gradually reduce fat, and then gradually increase the exercise metabolism, the future can be expected!
In the end, we have relied on our own bodies to support us in this life, and we can think of fat loss (**On this one, we must be determined to treat our bodies well!). In this case, what effective ** (fat loss) plan can't be accomplished?
Come on!