Only when the body fat rate is reduced and the proportion of total body fat is reduced, can cellulite be avoided, and the body shape will be more balanced, slender, and more powerful!
The key to weight loss is to reduce body fat rate and create a perfect body curve. So, how do you lose weight if you want to lower your body fat rate?
1. Adhere to a healthy diet
Whether it is to lose weight or reduce body fat, diet is very important!
Unhealthy diet, such as diet to lose weight, vegetarian diet, etc., weight loss is at the expense of muscle loss, these weight loss diets will only lead to increased body fat rate!
If you want to lose weight while reducing body fat percentage, you must have a healthy diet. Z30z controls the total calories of the diet to ensure a balanced nutrition, and appropriately increase protein intake to provide sufficient nutrients for muscle growth.
The main protein-rich foods are: chicken breast , fish and shrimp, soy products, dairy products and eggs.
2, maintain the habit of exercise
It is almost impossible to increase muscle content by eating protein alone. Only when protein intake is guaranteed and exercise is required, can help increase muscle content!
maintain the habit of exercise, exercise 3-5 times a week, exercise for more than 40 minutes each time, of which aerobic exercise and anaerobic exercise combined , whether it is to lose weight, increase muscle content, reduce fat content is the most effective obvious!
In terms of exercise methods, does not have the most weight-loss exercise, only the most suitable exercise . As long as you like these exercises and can persist for a long time, this is the most weight-loss exercise for you!
3. Before and after exercise, it is important to supplement energy.
During exercise, it will consume a lot of energy. If you want to improve exercise effect and reduce body fat rate, it is especially important to supplement energy before and after exercise.
Before exercise, properly eat some carbohydrates , which will help improve the exercise effect and avoid hypoglycemia during exercise;
After exercise, appropriate supplementation of some protein will help muscle growth and repair. It can also avoid excessive hunger and overeating after exercise! Z30z
4. Supplement water, drink a small amount of water frequently
Many nutrients can only be absorbed by the body when they are dissolved in water. Ensuring diet is the key to ensuring nutrition.
Drinking water directly affects the renewal metabolism of cells. Adequate drinking water helps to break down fat and speed up the metabolism;
During exercise, keeping a small amount of frequent drinking water can not only prevent the body from dehydration, but also increase fat. Exhaustion and muscle exercise effect.
"Dietary Guidelines for Chinese Residents" suggests that per adultThe daily drinking volume should be kept at 1500-1700 ml. For people who need to lose weight, the drinking volume can be increased to 2000-3000 ml. For people with exercise habits, the drinking volume should be increased appropriately, but try not to exceed 4000 ml.
The above 4 methods, as long as you can persist for 8 weeks, your body fat rate will be reduced by at least 5%, and your body shape will become better and better!
