Teach you some effective tips to reduce fat

 

 

Lose fat, a lot of girls want, on fat loss, and now there are many studies, people say, "is a technology live increase muscle, fat loss is a physical work", in fact, increase muscle and reduce fat are technology live. So do you know how to reduce fat? Know what sports fat loss effect you? And what you want to reduce fat recipes recommend it?

 

In order to reduce fat, I believe many people eat a lot of pain, but also take a lot of detours, in fact, want effective fat loss is also a trick.

 

Long before scientists have done practice on reduced fat, reduced by 1 pounds of fat takes about 3,500 calories! So word to reduce fat calories is very important, and fat loss is to make science more efficient calorie consumed.

 

 

On reduced fat, reduced by 1 pounds of fat takes about 3,500 calories

 

Today small teach you the most efficient four fat loss tips.

 

1, they need to know how many calories

 

To reduce fat healthy friends, nothing more than manufacturing heat gap, the gap for the manufacture of heat - Friends are also a lot of clear, is to let the "calories consumed> calorie intake," but many - Friends know just stop at the point, and not the actual operation .

 

Want better fat loss, we must know about the daily calorie needs, search on the Internet "basal metabolism calculator" you can calculate daily calorie needs. After eating food, you can also "Food Nutrition Facts" check calories, though they are about values, but these values are about the direction you need to know, or much larger than the daily intake required daily also mention reduced fat a. In addition, eating snacks drink, it also looks at the food calories, reading probably will not buy a.

 

2, strength training three times a week

 

Perhaps in the eyes of many people, it need only increase muscle strength training, but in fact it is for fat loss, strength training is the same key.

 

Strength training is the key to improve the basic metabolism, the greater the amount of daily calories muscle required is higher.

 

Only high-intensity aerobic physical body can affect the sebum is low, but the body will look very relaxed.

 

After doing strength basal metabolism increased by 10%, reduce fat even faster double. In addition, strength training abdominal fat loss is also very helpful.

 

I recommend three times a week is best to do strength training, and training to the whole body. Of course, if you require a higher body, we can improve the appropriate intensity strength training 4-6 times a week are possible.

 

3, high-protein diet

 

For most healthy friends, the existence of protein intake is a big problem, even many adults - Friends of even the most basic protein intake did not meet, a little high-protein diet can ensure muscle mass and basal metabolism, but also increase the speed of fat loss key. - Friends for fat loss, your calorie intake (calories) should be 30 to 40% of total calories.

 

4, do aerobics, but not many

 

- Friends believe that many fat loss fat loss needs to do a lot of cardio, but really efficient way to reduce fat is strength training with aerobic, cardio is not a simple running hard, and not the longer the better.

 

Aerobic not simply run hard, and not the longer the better

 

Aerobic fat loss during a time not too long, generally about 30 minutes, but this 30-minute try to ensure high efficiency, not to rest, and to maintain a rapid rate. If the basis of poor intensity cardio can start small, low intensity, it can increase the time, and so reduce some weight and then began to try high-intensity training, which is not only beneficial to adhere to, will also protect the joints.

 

Fast and efficient fat loss is a technology live, under the premise to retain muscle mass, fat loss is the highest level.

 

Want to reduce fat, you have to look at a few common sense

 

1, the body's basal metabolic rate per day = (0.0621X weight (Kg) +2.0357) X240 kcal / one day

 

1 kcal = 1 kcal = 1000 calories = 1000 calories = 4186 J = 4.186 kJ.

 

Personally I feel that this method can only calculate simple human basal metabolic rate per day, increasing muscle mass can make the body's energy consumption during exercise increases, so that movement more effective.

 

2, the body loss of water a day 2500ml (normal metabolism), according to the size of the exercise, the body may be appropriate to add moisture loss. About eight glasses of water a day (the amount of 2-4 bottles of mineral water), drinking water according to the size and amount of exercise one day proprioception from the line arrangement.

 

3, to limit calorie diet to achieve weight loss purposes, must be effective to reduce the total calories; that is, the total daily caloric intake must be less than the daily requirement (should be less than 500 kcal).

 

In order to prevent the rebound, the total calorie intake must be higher than your basal metabolic rate.

 

4 Ways calories there are three main parts, the first part is the basal metabolic rate, accounting for about 65 to 70% of total calories consumed by the human body.

 

The second part is the amount of physical activity, accounting for about 15 to 30% of total calories consumed.

 

The third part is the thermal effect of food, the proportion of at least about 10%.