The effect of exercising under the premise of safety is greatly weakened, and in this framework theory, there is a standard for fat loss, and you can lose up to one kilogram of fat per week!

Ji Ke thinks that it doesn't matter what this standard is based on and how it is calculated, but what matters is that this standard has practical significance! It should be said that it makes sense to lose a kilogram of fat at most every week.

If the body loses too much weight in a short period of time, the body organs do not have time to update, and cannot adapt to the drastic changes in body data, there will be a series of drawbacks, such as endocrine disorders, abnormal function of internal organs, and the lack of time to update surface cells, resulting in sagging skin, etc.

From the perspective of calories, 1 gram of fat has 9 calories, and 1 kilogram of fat has 9000 calories;

The basal metabolic value of the average person fluctuates greatly, ranging from 1200 kcal/day to 2000 kcal/day

The calorie consumption of exercise is well documented:

Stair climbing, 1500 steps = 250 kcal;

Bicycle, speed 9 kilometers per hour = 245 kcal, speed 16 kilometers per hour = 415 punch card, speed 21 kilometers per hour = 655 kcal;

Aerobics, 1 hour = 300 calories, swimming, 3 kilometers per hour = 550 calories;

Skipping rope, one hour = 660 calories;

What does this mean? Even if the daily calorie intake is the same as the basal metabolic value, 1 kilogram of fat needs to be exercised for at least 2 hours a day for a week to be consumed.

Most people probably don't have the time and energy to complete this task, right?

From here, we can also see that exercise is a long-term insistence on something, rather than a convulsive behavior of fishing for three days and drying nets for two days.

"Strength exercise is actually no different from other sports in terms of calorie consumption," taking advantage of the break, Ji Ke and Wang Jia talked about the weight loss in the past two months, and the topic unconsciously biased to the relationship between strength exercise and calories.

"The focus is on the effect of exercise, strength training will play an important role in muscle growth, and muscle content is an important data that affects the body's basal metabolism!" Ji Ke simply pointed out why he added strength training to fat loss training.

"To put it simply, the higher the muscle content, the higher the basal metabolism, the higher the basal metabolism, and when you don't exercise, the body can also burn more calories to help you lose weight faster. ”

"Then my weight hasn't dropped in the first half a month and recently, what's going on?" Wang Jia nodded, indicating that he understood what Ji Ke meant, and then mentioned a situation that he was very puzzled about.

In the past two months, he can clearly feel that his weight loss is not very smooth, he is always stuck in a number after a while, and after a period of time, he jumps down like jumping off a cliff, and now, his weight is stuck at about 100 kilograms, and he can't live or die.

"This is from the perspective of the adaptability of the human body," Ji Ke has more than a dozen members in his hands, and their workout effect data has long been drawn into a graph and stored in the management system.

The human body is constantly renewing itself:

Skin cells are renewed once every 28 days, and the most superficial epithelial cells are renewed every 2-4 weeks: the ash rubbed off is actually the "corpse" of epithelial cells;

intestinal cells are renewed every 2-3 days, and individual areas are renewed every 3-5 days;

Hepatocytes are renewed every 5 months;

Gastric cells are renewed once every 7 days;

These data show that the human body does not immediately adapt to changes in the body, but through continuous patch updates to allow all parts of the body to complete the adaptation process.

"So, it's normal for your weight to stalemate every once in a while, which means that some parts of your body are adapting to your body changes, after all, each part is updating at different rates!"

Ji Keluo lists the rate of renewal of some body cells to increase the credibility of his opinion.

"Besides, didn't you say that you're not interested in meat, greasy food lately? ”

Taste bud cells are updated about once every 10 days, which means that once you stick to a light diet for about 10 days, you will basically not have too much preference for meat and greasy food, and you can treat food more rationally.

"Forget it, don't talk about it, anyway, I just have to listen to your arrangement and practice hard. The doubts accumulated during this period of time were answered, and Wang Jia felt satisfied and continued to exercise without any baggage.

Because today's training content, whether it is strength or aerobics, is an advanced version of the new action, Ji Ke arranged the learning mode, Wang Jia completed all the training tasks without too much effort, although the time is still one hour, but overall, Wang Jia does not feel as tired as before.

"Coach, today's class is a bit simple, I didn't sweat much!" After stretching, Wang Jia reminded Ji Ke as if complaining, why did you release water today?

"Today's training is not big, the main thing is to let you learn, get familiar with new movements, find the right feeling, and grasp the details. These are for the sake of future consideration, the more firmly the foundation is laid, the more you will not suffer in the future, don't worry, Brother Wang, can I fool you?"

"Well, anyway, you're a coach, fool me, I don't know!" Wang Jia made a joke, and then rehashed the old words, "You said that your skill level is not bad, why do you bother to work here?"

In the past two months, Wang Jia didn't know how many times it was a pity that Ji Ke had worked here, he had wronged himself and fulfilled his vitality; in his opinion, Ji Ke, who had good kung fu at hand, had no need to work here for others and waste his youth; young people, since they had such good conditions, they should go out more!

"Hey, Brother Wang, if I listen to your words and go out to start a business, will you support one or two?" Ji Ke didn't use the newcomer as before, he was not familiar with the place, and the environment was not good, so he couldn't start a business rashly to prevaricate Wang Jia.

Wang Jia was stunned for a moment, he said that he had no other meaning, it was purely an emotional statement to see that outstanding talents were willing to bury, unwilling to become famous, and unwilling to go to the pinnacle of life; to say that he really wanted to provide any practical help to Ji Ke's entrepreneurship, he really didn't think about it!

Mouth cannon is a necessary skill when chatting, and compliments are also a natural instinct that comes at hand; Most of the people in Henan Province will be like this when chatting and bragging, and the praise of not wanting money will be as much as there is, but when it comes to the real thing, few people will help you for no reason.

"Do you really want to go out and start a business?" Wang Jia lowered his voice, this is not a trivial matter, of course he is optimistic about Ji Ke's prospects for entrepreneurship, but Wang Jiake, who thinks that the relationship between the two is good, doesn't want Ji Ke to jump into the entrepreneurial army as soon as his brain is hot.

"Think about it, I'll start working on this matter this month, and when I ask Brother Wang, don't disown people!" Ji Ke arched his hand and flattered Wang Jia with a smile.

"If you say anything, who is with whom of our brothers, I dare not say more, three or five hundred thousand, I can still take out the elder brother!" Wang Jiahao patted his chest angrily, Ji Ke's words showed that he would not be given priority as a business partner, in this case, the promise of free is naturally to give as much as you want.

"That's what you said! Don't look for you when the time comes, you have pushed three blocks and four!" Ji Ke confirmed with a smile, there was such a promise, if he really asked to get to Wang Jia's door in the future, he would be embarrassed to pull it out.