The body shape is not the purpose of your fitness, happiness is not the purpose of fitness, and even fitness is not your purpose. Your purpose is to
discover yourself, yourself that is trapped in daily life.
In fact, fitness is like a jailbreak process. During the training, I gradually discovered the body I had neglected. I began to discover the meaning of every part of my body, and I can gradually understand them and become familiar with them. I began to
understand that fitness is about working hard for a better life with my own body.
What kind of figure is a good figure?
You might say: What is the problem? Of course, a good figure for women means big breasts, thin waists, and long legs! A good figure for a man is shoulder width, thin waist, hip buttock, and eight-pack abs! There is even simpler: a good figure is thin! But what is thin?
When we concretize "good-looking", we will find that in fact, what you expect for your figure is not just thinness. You will find that what you want is not just thinness, but also while being thin. Shaped.
What is that type? In fact, it is the shape and combination of your bones and muscles. Bones may be born, but muscles are not.
In other words: a good figure can be obtained through training.
1. Those parts that make you look better
The first thing to be clear is that the muscles of the human body are composed of large muscle groups and small muscle groups. The large muscle groups have the chest, back, buttocks, and legs, while the small muscle groups have shoulders, arms, abdomen, and calves.
Whether you want to look good in clothes or your body, big muscle groups play a very important role. The bones of the human body are like the basic structure of a house. The large muscle groups are like walls, protecting our internal organs and filling our bodies; the small muscle groups are more like small decorations such as curtains and coffee tables. It is more like an extension of the overall style.
When we first start working out, which parts should we exercise most? In a word, it is the big muscle group that is good for body shape modification. That is chest, back, hips, and legs.
A piece of sincere advice to trainers: Give up most of the small muscle group training. Starting today, do 6-10 sets of large muscle group training (chest, back, buttocks, legs) once a day, with core muscle group training (abdomen, lower back) 1-3 sets, and finally Do HIIT (High-Intensity Interval Training) for 15 to 30 minutes. In less than half a year, you will be pleasantly surprised to see your changes. At that point, the small problems you were worried about at the beginning may have gone with the wind. Health, sculpting, fat loss, clothing support... everything starts with training for large muscle groups. Grasping the big and letting go of the small is the kingly way to gain muscle or lose fat!
2. What does a weight represent?
When we describe a person's figure, we always say: his height is ××cm, his weight is ××kg. Some people say that height is not a problem, and weight is not a problem; if the height is not high and the weight is heavy, this is the problem. Is it really? First, let's look at this picture.
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Bodybuilder vs ordinary fat |
At both ends of the balance, both are 180 cm tall and weigh 100 kg. In other words, the BMI index of the two is 30.8 (BMI, Body Mass Index. The body mass index is a parameter to judge a person's physical fitness and body fat. The number is calculated by dividing the weight in kilograms by the square of the height in meters)
However, we can also see the biggest difference between the two: one has the figure that many men dream of, and the other is just like the ordinary fat man you see every day in the life. Moreover, if he continues to live so unhealthy, he may soon evolve into a fat man...
Two people of the same height and weight have such a big difference in body shape. What factors determine this? The figure below shows the difference between the density of fat and muscle.
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Fat and muscle comparison chart |
At a glance, the weight of the same 5 kg, the volume of muscle is much smaller than the volume of fat. The density of muscle is about 1.12g/cm3, while fat is about 0.79g/cm3. The benefits of gaining muscle and reducing fat are not just that you lose weight. Moreover, training muscles will make you thinner and thinner!
The energy consumption of the human body is mostly completed in muscle tissue. In the average person, fat accounts for 15% to 25% of the body weight, but only 2% to 5% of fat will participate in the metabolism. Muscle is a big energy consumer. Generally, 1 kg of muscle can consume 15 kcal of energy in 24 hours, while 1 kg of fat can only consume 4 kcal in 24 hours.
Let’s take the picture of a bodybuilder vs. an ordinary fat man as an example. A fat man’s muscle content is about 30% of his body weight, and a bodybuilder’s muscle content is about 45% of his body. Even if they lie down every day, The basal metabolism of two people can also differ by more than 200 kcal.
Moreover, under the condition of maintaining daily activity, the basic calorie consumption per kilogram of muscle for 24 hours is 70 kcal, but what about fat? There is still only a poor 4 kcal. In other words, the difference in the actual daily calorie consumption of the two people in the picture should be as high as 1,000 kcal.
Why did you fail to lose weight?
For a long time, various traditional fitness media and websites have told us that losing weight is two things:
*The first is to eat less-dieting, fasting or hunger strike can reduce your calorie intake
*The second is hyperactivity-running, running and walking can increase the calories you spend.
In these simple addition and subtraction methods, the human body can easily lose weight and body fat.
However, is it really that easy to lose weight?
Simply adding and subtracting, there is absolutely no way to make us 100% successful. The wrong way to lose weight will cause more damage to your body than you think. It will not only make you an unhealthy fat man but may also make you a stupid fat man.
Why do some people not get fat after eating anything? Why do some people get fat when they drink water? Why have you not eaten for a week, and the size of your pants still hasn't decreased? Why do some people seem to be strong, but their weight is similar to yours? why??
If you want to change yourself, you must first respect and understand yourself.
1. Reasons for diet failure
(1) Dieting makes people stupid-did you know your brain will be eaten?
When many people plan to lose weight, the first thing they think of is to search the Internet for quick ways to lose weight. These weight-loss diets are guaranteed: lose at least 10 kg in a month, and there is no pain and no rebound. Before long, you will find that your weight may be lighter by one or two kilograms, but the self in the mirror has not changed or even worsened. Unfortunately, that's where the news of dieting deaths on the Internet came from.
Dieting will really "eat" your brain. According to research conducted by the Albert Einstein College of Medicine in the United States, after the rats were fed on a diet, the neurons in the hypothalamus began to consume its organelles and proteins. The hypothalamic area is mainly responsible for the management of physiological mechanisms such as sleep, temperature, thirst, and hunger (so we often cannot sleep because of being too hungry, and mistakenly think that we are hungry because of thirst). When the hypothalamus begins to swallow its own organelles and proteins, we become more hungry. This can also be understood as the self-protection response of the brain.
By dieting to reduce calorie intake, not only is it impossible to achieve the simple formula of "daily calorie income <daily calorie expenditure = weight loss" in your fantasy, but your body will also use behaviors such as deducting IQ and reducing immunity to make you The calorie expenditure is getting lower and lower. In order to keep you alive, your body adjusts the formula to "daily calorie income≈daily calorie expenditure-IQ-health", thus failing to lose weight.
(2) Diet will rebound-lose 2 catties and grow back to 10 catties, this is the end of dieting
Natural evolution has eliminated those genes that have a poor appetite, poor appetite, and no weight gain after eating more. Therefore, what remains are those of us who love good food, are unrestrained, and will get fat by drinking.
This is especially true for us. Statistics show that when the BMI index is also 27, the incidence of type 2 diabetes in the US is nearly 60 times higher than the world average. This may be related to the great famine we have encountered in the history of civilization. In our body, there is blood flowing to death...
Why should I say this? Some people are often scolded: "If you don't eat or gain weight, will you die?" Let me tell you that in human history if you don't eat or gain weight, you will die.
When your body adapts to your current weight, these fats will grow on your body steadily. Whether you are dieting or not, it is there, never leave, never give up. This is the set-point theory of weight.
When your body weight is set exactly at a point, it will try its best to maintain or even gain weight in a way that only enters but does not exist, only adds, and does not decrease. Without comprehensive changes in your physique and living habits, it is impossible to lose weight simply by controlling your diet and reducing calorie intake!
(3) Dieting leads to gluttony-you can't control your mouth because you are dieting!
Now we know that dieting cannot lose weight. Even if dieting to lose weight reduces weight, the weight will eventually rebound.
There is another important question: Can you really succeed in dieting?
When your body is hungry and your blood sugar is relatively low, your body will secrete several hormones, the most typical ones are brain-gut peptide and orexin. They all increase secretion due to low blood sugar caused by hunger, and when their secretion increases, your appetite starts to increase, and you crave high-sugar and high-fat foods more than usual.
A typical "bulimia nervosa". To put it simply, it is a disease in which the food is expelled from the body by means of inducing vomiting and taking laxatives after eating suddenly during dieting.
Eating is not a sin in itself, but bulimia is. Healthy and stable eating habits will not only prevent you from gaining weight, but will be more conducive to long-term weight loss and fat loss, and it is more effective than short-term dieting.
2. The reason for the failure of the exercise-you is too easy to listen to others!
(1) Common sense destruction 1: Only 40 minutes of aerobic exercise can lose weight? -Wrong!
Many magazines and websites tell us:
Only after 40 minutes of jogging, cycling, and other aerobic exercises, do fats begin to be consumed. When we searched on search engines such as Google and Yahoo to exercise weight loss, we found that this sentence has become a sports truth chanted in the streets.
High-intensity interval training and anaerobic training, compared with long-term low-intensity aerobic exercise, can improve the body's metabolism level and improve the body's ability to burn calories and fat over a period of time. In the long run, fat loss and weight loss have Better results. (The muscles increased by strength training are even more energy-intensive. Data shows that a pound of muscle can consume 6 kilocalories in 24 hours, while a pound of fat can only consume 2,000 in the same environment. Calories of the card.)
(2) Common sense destruction 2: Long-term aerobic exercise is the best weight loss exercise? ——Yes, but not necessarily useful to you!
Long-term aerobic exercise to lose weight is not effective for people with normal weight. Pure long-term aerobic exercise can improve some health indicators, such as blood pressure, but it is not beneficial to weight and body fat reduction on a long-term scale.
(3) Common sense destruction 3: Spending on fat means reducing body fat? -Having said that, losing weight is not math
Fat is not a bad thing. It is because of the existence of fat that we have survived. Fat provides energy for aerobic exercise. If you don't have enough fat, your weight won't drop at all, and you won't even survive. Therefore, spending fat will not actually cause a decrease in body fat. As long as you are still living, eating, and drinking normally, the body will allow you to replenish the fat for later use when needed.
Without changing the basic fitness of the body, after the simple calorie expenditure, the body will force you to take in and absorb more calories and repay the fat you consumed this aerobic exercise.
As a regulatory system, the human body will not reduce your body fat reserves as a whole because you have performed aerobic exercise and consumed fat. To reduce fat and weight effectively, you need more and more comprehensive fitness content.
(4) Common sense destruction 4: Should overweight people do more aerobic exercise? ——But you have to run too!
Aerobic exercise is a good exercise method, which has a positive effect on cardiopulmonary function and blood pressure health. But for people who exercise in general, jogging may not be the best choice for everyone.
Since long-term jogging and brisk walking are not the best exercises to lose fat, what kind of aerobic exercise is worthy of choice for students who are pursuing efficient shaping? This has to mention the HIIT movement that has been hyped up in academia and media in recent years.
What kind of aerobic exercise loses the most fat?
1. What is HIIT?——The choice of savvy dieters
HIIT is the abbreviation of “High-intensity Interval Training”, which means “high-intensity interval training”. It generally refers to multiple short-term, high-intensity exercise training, with a lower intensity between every two high-intensity exercises. Exercise or rest completely to form intermittent periods. Simply put, HIIT is a training method that alternates between high-intensity exercise and low-intensity exercise. As long as the intensity of exercise is alternating between high and low, it can be regarded as HIIT in a broad sense. For example, if you run for a while, jog for a while, or alternate between sprinting and slow cycling, all are HIIT training. The characteristic of HIIT is that the exercise intensity is relatively high in a short period of time, and the maximum or at least the maximum exercise capacity must be reached every time. However, the exercise time is relatively short, and the low intensity during the intermittent period can be used to avoid discomfort symptoms.
In the most intuitive literal sense, HIIT, or high-intensity interval training, already contains two key points: one is high-intensity and the other is the interval. What kind of strength is considered high strength? Take running for example. High-intensity refers to the intensity of sprinting with your teeth clenched and exhausted in the 100-meter sprint race. It is generally considered to be the intensity of the full sprint or about 90% of the maximum oxygen uptake. The interval refers to the time spent breathing between two high-intensity exercises.
2. Why should a high-intensity intermittent approach be adopted? ——How does HIIT, which is popular all over the world, lose weight?
In the beginning, HIIT training was just a way to train professional athletes. Experimental data confirms that interval training can better improve exercise endurance. However, it was later discovered that HIIT not only performed outstandingly in terms of calories and fat consumption but also that HIIT training can keep the body in a state of burning fat for a long time!
(1) High intensity of change-lasting fat loss, stimulate growth hormone secretion.
Compared with ordinary aerobic exercises, such as low-intensity jogging, alternate high-intensity interval training can not only stimulate the secretion of growth hormone for muscle gain and fat reduction but also make the exercise's fat reduction effect longer.
(2) Intermittent exercise powerfully reduces fat and promotes fat metabolism.
(3) HIIT-better aerobic exercise.
Compared with prolonged aerobic exercise, HIIT consumes fewer muscles. Even to a certain extent, high-intensity exercise also plays the role of anaerobic exercise: it can not only burn fat quickly but also increase muscle.