To have muscles, you need to control your body fat percentage
Muscles are often more pronounced when there is less fat, so body fat percentage is crucial. Body fat percentage is the proportion of fat in your body to your weight. A normal male body fat percentage should be between 12% -20%, and a female body fat percentage should be between 17% -25%. To have a clear view of the abdominal muscles, the body fat percentage should be controlled below 14% for males and 19% for females. People who want to gain muscle should pay attention. Controlling body fat percentage is crucial, and these exercises should be practiced more at home.
1、 Cycling
Cycling is also a very good sport. A foreign organization has released a data that shows that as long as you step on a bicycle for 100 hours, you can lose 10 kilograms. Although it may seem a bit unreliable, after all, after 100 hours, everyone's resistance is different. But this at least indicates that cycling to lose weight is also a very effective way.
You can lose weight by riding a dynamic bike for 45 minutes each time, 4-5 times a week. After half a month, you can lose about 5 pounds, and the effect is really significant.
2、 Swimming
Swimming is a great aerobic exercise, but not everyone has the conditions to go swimming. So if you have the conditions to swim, swimming to lose weight is also a good choice.
However, one thing to clarify is that swimming is different from running. After running, you will feel thirsty and have a high demand for water, while after swimming, you will feel hungry and have a high demand for meat and carbohydrates. So after swimming, if you can't control your diet intake, it may not only have no weight loss effect, but also make you fatter.
3、 Strength training
Why mention strength training again? Because in order to achieve perfect weight loss success, strength training is essential. Strength training can increase your muscles, and increasing muscle mass can improve your basal metabolism. Only when your basal metabolism increases can you consume fat without moving.
In addition, after losing weight and fat, our skin will lose its elasticity. If you do strength training at the same time, your texture will be strong and your lines will look better.
4、 Walk and move more
Perhaps if you don't want to do any of the above exercises and only want to walk to lose weight, it's also possible. Keep a one hour walk every day, it must be every day. Because the heart rate of walking itself is not too high, it is only through increasing energy expenditure to lose weight, so it is necessary to persist every day, indirectly improving your basal metabolism.
In addition to walking, you also need to move more. For example, when you have the opportunity to work, you can walk more, such as using the toilet, pouring water, going out for smoking, etc. When taking the bus to work, you can get off one stop early and take two more steps. Or take fewer elevators on two floors and climb stairs instead. As long as you develop the habit of being active, the calories you burn every day are also very substantial.
Pay attention to diet while exercising
The biggest reason for us to gain weight and gain belly fat is diet. So if you want to lose weight, controlling your diet is of utmost importance. Of course, controlling your diet does not mean quitting all meat, staying a vegetarian, or going on a diet or other extreme practices. We just need to control our daily intake, adjust our diet, and eat fewer and more meals. You used to have three meals a day, one bowl of rice at a time. You can have five meals a day, half a bowl of rice for dinner, and some whole wheat bread, fruit or egg white for Dim sum.
In terms of diet, try to control fried foods, sweets, and quit beverages, snacks, and late night snacks. You don't have to limit yourself too much, just pay attention when eating regularly.
Rest at the same time is also indispensable
Although it has always been said to encourage you to exercise and be more active, it is important to ensure that you rest when it is time to do so. If you don't get enough rest every day, you will either be too fat or too thin. So it is very important to ensure more than 7 hours of sleep every day. It is not unreasonable to go to bed early and wake up early for good health.
How are these suggestions helpful? Not only fitness enthusiasts should pay attention to their body fat percentage, but we should also pay attention to it in our daily lives and not develop obesity.