How to Lose Weight for Obese People? Learn These Tricks to Become a National Female God/Goddess Quickly
Many obese people start with fitness, but quickly fall into the bottleneck of fat reduction/cardio, and quickly enter a period of fat rebound. More critically, even if they reduce fat through a large amount of cardio, the skin on their bodies will be loose and ugly! It is clear that although fat loss and muscle gain do not have a fixed order, whether male or female, as long as they are not obese populations with extremely high fat and extremely large weight, generally it is recommended to start with muscle gain! Once muscle mass is increased, the basic metabolism will be improved, which can quickly improve shape and enhance physical condition! And muscle mass increase can take away a large amount of fat from the body, and accelerate the later fat loss process.
01 Control high-calorie food
Controlling calorie intake is extremely critical, especially high-fat and high-sugar foods, not only have poor satiety, but also easy to exceed calorie intake, which is not conducive to controlling fat, so foods such as chips, fried chicken, oil cakes, soda, chocolate, fatty meat, animal skins, and donuts should be eaten less or not at all.
02 Eat more vegetables and fruits
Vegetables and fruits not only contain small amounts of carbohydrates, but also contain the dietary fiber needed by the human body, which has strong satiety effect, which is beneficial for controlling calorie intake. In addition, vegetables and fruits are rich in micronutrients such as vitamins and minerals, which can ensure human health and nutritional balance.
However, vegetables can be eaten more, and fruits should not be eaten too much, because fruits often contain high sugar content, and it is enough to ensure 2-3 apples or bananas per day.
03 Less carbohydrates and more protein
Carbohydrates are one of the three major nutrients needed by the human body, and they are an indispensable part of the human body, mainly to provide energy for the body to ensure that cells and tissues can operate normally. Protein is another important element needed by the human body, which is the building and repair material of the body, and also provides energy for the body to a certain extent.
Therefore, appropriately adjust the intake ratio of the two, the fitness effect will have a qualitative improvement. Protein and carbohydrates can be arranged as 4:6 or 5:5. When training feels fatigued, it is appropriate to increase the intake of carbohydrates; when fat loss is not obvious, it is appropriate to reduce the amount of carbohydrates.
Therefore, in the daily diet, our diet should be dominated by low-fat, high-protein foods, such as eggs, lean meat, beef, milk, chicken breast, etc.; appropriately reduce the intake of carbohydrates, and it is best not to choose white rice or noodles, it is better to choose coarse grains (such as brown rice, sweet potatoes, potatoes, etc.)
Beef, chicken, and fish are the preferred muscle-building foods. Beef is more suitable for people with thin physique to increase muscle when eating, chicken breast is suitable for people with overweight physique to lose fat and gain muscle, and deep-sea fish meat is slightly more expensive, and some unscrupulous merchants use other fish species to disguise as salmon. In terms of cost-effectiveness, chicken breast is the best choice. After solving the dietary problem, supplemented by training skills, overweight people can lose weight.
01 Big muscle group determines everything
Whether it is muscle gain or fat loss, big muscle groups are the key to training. Thoroughly and fully stimulate the big muscle groups to achieve the effect of fat loss throughout the body.
Especially the leg muscles, as the largest muscle group in the human body, are very beneficial for fat loss and muscle growth throughout the body, and can keep the body's hormone level at a good level.
Therefore, don't just exercise arms or abs, because isolated exercises don't have as much fat loss effect as compound exercises, so it's best to exercise big muscle groups (such as chest, back, legs) once a week or two.
02 Big weight small weight combination
Larger weight training can better stimulate muscle growth, while small intensity training can effectively improve muscle endurance, so the two can effectively improve the overall training effect and help subsequent training intensity.
When training with large weight, choose 8-12 repetitions to fatigue; occasionally choose 3-4 repetitions to fatigue as a breakthrough; small weight can arrange 12-15 repetitions to fatigue.
During training, first do large weight, then do small weight, and try to make large weight three-quarters of the training, and small weight accounts for one-quarter.
03 Arrange reasonable cardio
Note that different populations with different body types have differences. Obese populations with high fat content must add cardio training during strength training to help consume more fat.
Micro-fat populations can choose to do cardio alone or do cardio after training, and long-term cardio is better for micro-fat people, which can choose long-term cardio or replace high-intensity intermittent cardio with steady-state cardio (can alternate between fast running and slow running).
Note: If you have knee discomfort, you can replace high-intensity intermittent cardio with low-intensity steady-state cardio.
