How to shape your body after fat loss and how to judge whether fat loss is successful

If you want a slim figure, you need to lose weight and shape your body. Shaping can give you a perfect body. So how do you shape your body after losing fat? How do you judge whether the fat loss is successful? Let's take a look below.

1. Aerobic exercise with a good balance of tension and relaxation

If you master the rhythm of strength and weakness in half an hour of aerobic exercise, you can achieve twice the result with half the effort. That is, add gentle recovery exercises in the intervals of high-intensity exercise. For the same half-hour aerobic exercise, this kind of exercise with a strong and weak rhythm can consume twice as many calories as the exercise with a steady rhythm.

2. Use one leg to push when riding a bike

When you're on a scooter, you can increase the intensity of your exercise by intermittently pushing one leg harder. To start, you can pedal with both legs together at a moderate intensity for 4 minutes, then focus on your left leg and pedal hard. After 30 seconds, switch to your right leg as the main force leg and pedal for another 30 seconds. Then, pedal with both legs together at a moderate speed for 4 minutes as a refresher and recovery. Do this every 4 minutes, with one leg pushing hard for 1 minute, for a total of 30 minutes. This single-leg pedaling exercise can help you burn 20% more calories.

3. Split exercise time

Split your usual exercise into two parts. For example, if you used to run 5 kilometers every day, you can split it into 2.5 kilometers in the morning and 2.5 kilometers in the evening. After shortening the exercise time, you can try to increase the intensity, so that you can increase the calorie consumption in the same distance.

4. Weight-bearing walking

For safety reasons, the weight of the weight should not exceed 20% of your body weight (for example, a woman weighing 60 kg should not carry more than 12 kg). If you don't like this method of weight bearing, you can also try holding two long poles in your hands. Although they weigh only 0.5 kg, they can help you burn 20% to 25% more calories without any side effects.

5. Pay attention to posture

When exercising on a stepper, elliptical machine, or treadmill, letting your arms swing naturally or gently placing your hands on the handles of the machine can help you burn 10% more calories.

1. Determine by measuring body fat

In fact, this is very simple. Nowadays, body fat machines are everywhere, whether in gyms or some large shopping malls. You can measure your body fat when you are free. However, these machines are greatly affected by the environment. Sometimes the measured value is not very accurate, but you can observe that the three measurements will change.

As long as you lose fat, all three measurements will change, especially your waist circumference, because fat is most likely to accumulate in the waist and abdomen, so as long as you lose fat, your waist circumference will change obviously. Of course, other parts will also have obvious changes. If you are a girl and your body fat rate dropped from 22% to 15%, then you will have obvious abdominal lines.

When we are just losing weight, the weight will fall off very quickly, but most of the weight loss is achieved by burning muscles. Since the density of fat is relatively high and the fat consumption is relatively small, the body fat ratio does not decrease at all. Naturally, the three measurements will not change much, not to mention the abdominal muscles.

2. Judging by the changes in body fat and weight in the early stage

Basically, there will not be much change in weight on the eve of fat reduction, especially for those who have no exercise foundation, because the muscle mass is very small, and exercise is a kind of stimulation, so our exercise effect will be very significant, and even our weight will increase instead of decrease. Muscles need exercise to stimulate, so there will be a certain muscle growth effect. Of course, our fat will also decrease, but it cannot be seen from the weight. If you lose weight, it will be particularly obvious in the early stage, because as long as you starve, our weight will decrease, so if you lose weight by dieting, you will be surprised at the beginning, but you will be desperate in the end.

3. Judging by changes in mental state

Normal fat loss must be combined with exercise. Exercise can make a person's mental state full and make him look sunny. Of course, I am talking about normal exercise, not excessive exercise. Excessive exercise will not only damage our vitality, but also make us mentally depressed. If you just want to lose weight, you will be hungry every day, so you will be out of shape at all, and it will not work whether it is studying or working. We cannot let losing weight affect our normal life, otherwise it will be a loss-making behavior.

1. The process of fat loss should be slow and follow a gradual process

Don't expect to lose excess fat in one, two, one, or two months. If you think this way, it will be easy to do a lot of training at the beginning, or reduce food intake. Once you do this, it will be easy to lose weight quickly, but in fact, you will consume your muscles.

2. Don’t do excessive aerobic exercise

Aerobic exercise can indeed consume fat to provide energy for the body, but it also consumes muscle to provide energy for the body. It is generally recommended that the duration of an aerobic exercise should be controlled at about 40-60 minutes. Here I would like to tell dieters that aerobic exercise is not the only way to lose fat. You can also do high-intensity interval training (HIIT) and so on.

3. During fat loss, you can add high-intensity interval training (HIIT)

Because HIIT is an excellent training method for shaping pure muscle and building muscle tissue. Adding 1-2 HIIT training sessions to your weekly training can maximize fat loss. It can also help you burn body fat naturally by increasing your metabolism, especially when you eat well.

4. Eat high-quality, high-protein foods, such as fish, shrimp, protein powder, beef, chicken breast, etc.

Why do I say that? Because after long-term aerobic exercise or strength training, supplementing the body with high-quality, high-protein foods is the best reward for muscles. These high-quality, high-protein foods can maximize muscle replenishment and minimize muscle loss. Therefore, it is not advisable to lose weight by starving yourself.

1. Exercise on an empty stomach

Many of us may have such a concept, that is, if we do fitness exercises on an empty stomach, then we can have a better weight loss and fat reduction effect and lose fat faster. Regarding this concept, I want to say that if we do fitness exercises on an empty stomach, it can indeed help us to consume more fat, but it will also consume a certain amount of muscle in our body.

2. Training with too little weight

Many of us may think that if we want to lose weight and reduce fat, then during strength training, the training weight we choose should be smaller. Indeed, if we want to have a better effect of losing weight and reducing fat, then we need to choose a smaller training weight, but if the training weight we choose is too small, then the effect of losing weight and reducing fat will be relatively small.