How can obese people lose fat? How can fitness beginners lose fat?

Losing weight should not only look at body weight, but also body fat percentage. If the body fat percentage is low, the purpose of weight loss is achieved. So how should obese people lose fat, and how do fitness beginners train to lose fat?

1. Reasonable dietary nutrition

Food selection should be reasonable. You cannot eat a lot of something you like and not eat anything you don’t like. This will only make the body fail to achieve nutritional balance and reduce the intake of fat and vitamin-enhancing foods.

2. A cup of warm water in the morning

Drinking a glass of warm water on an empty stomach in the morning can moisten the intestines and facilitate bowel movements, allowing your excrement to be discharged smoothly. Drinking warm water in big gulps in the morning is not only good for your health, but also helps with weight loss. Stool retention and constipation will cause obesity.

3. High-intensity interval aerobic exercise

High-intensity exercise can burn more body fat and, like strength training, increase the level of growth hormone. It also continues to burn fat and improve body metabolism after exercise. For example, high leg raises, alternating knee touches, lying flat and stretching the legs, etc.

4. Meridian massage for fat reduction

You can achieve the effect of weight loss by stimulating the meridians. When the meridians are unblocked and the blood flow is normal, it will lead to rapid endocrine circulation, increase basal metabolism, and expel excess fat. This is also one of the ways to keep your body slim. You can prepare a meridian stick at home, which can be used to stimulate and massage the meridians.

1. Appropriate exercise intensity The exercise intensity must be suitable for you. Choose medium or low intensity exercise, and do not choose some high-intensity intense exercise. If the exercise is too intense, most of the sugar and water will be consumed, and it is easy to feel thirsty and hungry during exercise, which will easily increase the appetite and fail to achieve the effect of weight loss. Therefore, we should choose some exercises with a heart rate of less than 150 beats/second, and the greater the amount of exercise, the more obvious the effect.

2. Exercise time The exercise time is about 30 minutes, and the longest time should not exceed 60 minutes. Exercise should not be done immediately after a meal, nor should it be done on an empty stomach. These are not good for health and the gains do not outweigh the losses. Second, some recommended exercises 1. Running Running is the simplest exercise that everyone can do. It is best to exercise outdoors because there is enough oxygen outside. Before running, you should do a good warm-up, put on sports shoes and sportswear, and you can start. About 30 minutes is more appropriate. It is best to find someone to do it with, so that it is not too monotonous and you can stick to it for a long time.

3. Rope skipping is also a simple sport that anyone can do. You only need a rope and a piece of open space to start. It can help you lose weight in a short period of time. The sport is relatively monotonous, so persistence is the key! Do not wear shoes with hard soles or exercise on hard grounds, as this can easily cause injury.

4. Climb stairs every day. You may not have time to exercise, but you can also lose weight by making full use of some daily behaviors, such as climbing stairs. When you can take the stairs, try to use the elevator as little as possible. You can tiptoe when exercising, and taking the stairs more often helps strengthen the calf muscles. This is also a good way for many white-collar workers to lose weight.

5. Swimming Swimming is a whole-body exercise that can improve cardiopulmonary function, consume a lot of calories, and water has a good beauty effect on the skin, but it is a little difficult to learn. In addition, it is best to swim in a safe place, such as by the river, and it is best to be accompanied by someone.

Eat 4-6 meals a day, don't eat too much at each meal, try to eat 80% to 90% full. Try to eat less salt and oil, and use more slow-release carbohydrates for staple foods. Fruits can partially replace staple foods because they also contain a certain amount of carbohydrates. You can use some BCAA and whey protein before and after training to prevent muscle breakdown caused by long-term exercise and promote muscle synthesis after training. If you can't afford it, use some whey protein powder, drink 20 grams before training, and drink 30 grams after training, with some bananas and oats. Not only can you store more energy before the next training, but you can also retain muscles to the greatest extent.

Ensure at least 4 days of training per week. You can train one day and rest one day, or two days and rest one day. Ensure at least 3 days of rest per week. Strength training is about 20 minutes, mainly used to learn and master the essentials of each strength training movement and the parts to be trained. Aerobic training is about 40-60 minutes. If you are too tired in the middle, you can rest 1-2 times, each time not more than 1 minute. It can be a treadmill, a spinning bike, or aerobics.