I'm here to teach you something today, and I'll say whatever I want.

The first is that let's talk about why people are obese and how to lose weight.

As we all know, in this era, from seventy-year-old women to three-year-old children, we are deeply troubled by the problem of obesity in our country.

Do you have such doubts, obviously there are some friends around you who eat and drink as much as you, and even eat more than you, whether it is Japanese and Western food or barbecue beer, but others just can't get fat!

Let's talk about this first, in the field of fitness, this kind of friend around you is classified as ectomorph physique, this kind of physique is not easy to gain weight and meat, this is a good thing for ordinary people, but for fitness enthusiasts and related athletes, this is a nightmare!

Fitness wants to develop a glamorous body and full muscles, you can't eat fat, that's quite difficult, but given the first question I said, how to lose weight, let's leave this thing behind for now.

Some friends may have to ask, whether there are other physique with ectomorph physique, of course, there are, the fitness field will divide people's physique into three types, namely: ectomorph, endomorph, and mesomorph.

Ectomorph has just been talked about, now let's talk about endomorphic physique.

This kind of physique is actually a lot around everyone, because the endomorph constitution of the person has a better gastrointestinal absorption function than the other two, so it is easier to hoard fat and not easy to lose, such people may need to develop a special diet.

In fact, it's not just them, I'm just in terms of weight loss, in fitness, for each person's different physique, it is necessary to develop a corresponding diet plan and training plan.

If you just eat and practice indiscriminately, at least there will be no effect, and you will not see the effect for several years, or at worst, your body will have countless injuries due to your mess, and at that time, the gains will outweigh the losses.

Back to the topic, since this endomorphic physique belongs to the kind of "you can gain weight by drinking saliva" as we say in the old saying, what should we do?

My suggestion is to make a special diet plan, which is best for comrades who have no basic knowledge to apply for a personal trainer in the gym, or if it is too expensive, to learn the knowledge of calorie budget and consumption on the Internet.

Speaking of which, we can move on to the next topic, as for the weight loss section, why don't I talk about mesomorph physique? Oh, this physique is simply the pride of the fitness industry, fat and thin fast (Mass is like this), so objectively speaking, people with mesomorph physique are relatively much easier to exercise than the other two.

I've also talked about the other two small characteristics, so let's talk about the characteristics of the mesomorphic physique.

In this way, the mesomorph constitution is generally broad in the shoulders and broad in the back (the ectomorph constitution has narrow shoulders and appears thin), and the neck is relatively slender (the endomorph constitution is the opposite, and the neck is thick and short). ）

In addition, the meat on the body is very firm, and there will not be too much meat accumulated on the abdomen, so let's compare it by ourselves.

Well, speaking of this, continue to talk about the knowledge of caloric budget and calorie consumption that I introduced, as we all know, people will gain weight because their daily calorie budget is greater than their consumption, and over time, it will become a thick layer of fat.

Fat generally starts to accumulate in the buttocks, abdomen, legs, and arms, and some people are not so easy to lose because their fat is stubborn, and visceral fat is not completely subcutaneous.

If we want to lose weight, we must let our calorie consumption > calorie budget, in fact, this is still not clear, before talking about a specific plan, I have to talk about calorie consumption and ways to increase calorie consumption.

In fact, people are constantly burning calories when exercising, sleeping and even breathing every day, which we generally call basal metabolism, which will be affected along with your diet and rest habits, and is also related to your weight and gender.

Just like men

Sex testosterone levels are much higher than women to exercise muscles, men's basal metabolic level is generally much higher than that of women of the same age, because I don't have a long time to exercise, I guess it should be affected by male hormones (this point is uncertain, you can put forward a scientific explanation)

In addition, weight is also a factor that affects the level of metabolism, and the heavier the weight, the higher the basal metabolism of the person himself, the higher the base metabolism of the person who is lighter.

I also have my own speculation about this, because I have systematically learned a little knowledge, that is, when you squat with weights, the heavier the weight of the squat, the higher the calories consumed.

I secretly speculated that maybe weight affects metabolism is similar to this weight-bearing squat, after all, if you carry more weight than others every day, it will be said that it is over.

But the above are all my guesses, if there is a big guy who also happens to read the article, please do the correct science popularization for everyone.

And then I can talk about some of the things that I know, in addition to the two factors of gender and weight, there are also some that affect an individual's basal metabolism.

For example, if you stay up late a lot, then your metabolic level will be greatly reduced, and skipping breakfast will also reduce your metabolic level, which is caused by testosterone.

It can be said that testosterone is very important in fitness, whether it is to lose fat or gain muscle, if your testosterone level is too low, then your energy will not be good, and your sports performance will be poor.

Nowadays, most professional bodybuilders in the world will take testosterone drugs in order to break through the limits of the human body (I don't recommend beginners to do this, old birds who are eager to break through, please be careful.) ）

Because once you do C, that is, your testosterone level will increase significantly, accompanied by poor physiological functions and hair loss.

If you really feel that your body is not so good, check that the testosterone level is lower than the average, just take some testosterone supplements (not taking pills, supplements and pills are two different things. ）

Then there is to rest and eat well, engage in less traditional crafts, and take care of your body even if you are good at fitness.

Ah, I will summarize this caloric consumption for you, which is divided into the body's basal metabolism and the caloric consumption generated by exercise.

It mainly depends on basal metabolism, eating and sleeping well at two o'clock, and brothers and sisters with low testosterone levels can just take some reliable testosterone supplements.

If you exercise, I can directly say that the fat loss period is a training mode for novices, and my suggestion is to do anaerobic first.

As soon as you say it, you may think it's mysterious, what are anaerobic and aerobic, why haven't you heard of it?

Simple, anaerobic is what is commonly referred to as strength training, such as the equipment in the gym and free strength zone training.

In fact, after raising one's heart rate to a level, the human body will secrete a substance called L-carnitine, which can help everyone better consume calories.

Note that L-carnitine is also available online, but since the people who read my weight loss article are beginners, I recommend drinking L-100,000, and 250,000 is used by professional athletes, so we can't compare.

I've been practicing for some time, that is, drinking 100,000, this thing has pros and cons, the advantage is that it can directly allow you to quickly increase your heart rate without exercising, and the disadvantage is that your body will not be able to stand it if you drink too much or exercise is not in place.

Speaking of me, I drink 100,000 by myself to drink 20-25ml at a time, and I must be aerobic for more than 30min after drinking, otherwise I will have diarrhea.

Well, it's a lot of nonsense, it's all about supplements, as for why you want to strength train in cardio first, this is because it seems to say that your own calorie consumption level can be maintained at a higher point for longer.

Strength training words

I don't recommend everyone to watch keep, a lot of freehand and equipment movements in keep are not friendly to newcomers at all, if you don't have a little foundation, you can easily get hurt.

This is the so-called "painting tiger is not an anti-dog", it is recommended to find a personal trainer or ask a basic friend to take you, at least you must know how to move, to avoid sports injuries to the greatest extent.

My former coach once told me that if you feel a strange non-sore feeling in your body when you practice, you have to stop immediately.

Fitness and fitness, first health and health and then the pursuit of perfect body, the body is not overnight, fitness is accumulated by time, it is based on years, first of all, it is good to be healthy.

Speaking of health, I have never felt unwell or caught a cold since I came into contact with fitness, which is rarely done by my friends around me, and it can be regarded as a big gain for me in fitness.

And before strength training, I would like to tell you that you must stretch your muscles well, not only because if you don't stretch, your performance will deteriorate when you train, but once the joints are not moving, even if you do the right ones sometimes, there is a risk of injury!

As for strength training and cardio newcomers, I recommend about 30 minutes of strength training, followed by 30 to 40 minutes of running or swimming.

Friends who have a certain sense of exercise will ask me why I don't recommend everyone to implement HIIT aerobic training, please for newcomers, although HIIT saves time, but your heart may not bear it, and it is difficult for newcomers to do it.

Once you can't get a sense of accomplishment in one thing, then you won't continue to stick to it, so I don't recommend new people who are losing weight to play HIIT.

Finally, the word for weight loss is related to the calorie budget and calorie consumption I just mentioned, and it is necessary to make the calorie budget < calorie consumption, creating a difference, that is, a calorie gap, so that you can lose weight slowly.

As for how to calculate the calories contained in different weights of different ingredients, there are rough charts on the Internet, and everyone can compare and calculate, and their own basal metabolism also has formulas.

And at the beginning, maybe what we consume during exercise is not the fat in the body, but the water and sugar in the body, so don't panic too much.

Think about it, where can you lose all this fat for so many years? So take your time, as long as you exercise, eat and rest scientifically, it's absolutely fine.

Finally, I would like to say that since I have decided to lose weight, I would like to make some requests to you.

Usual diet to do: low oil, low salt, low sugar, snacks and drinks should not be touched, carbohydrates that is, rice, buns, steamed buns, noodles are best to reduce the amount of food, carbohydrates are one of the main culprits of gaining weight.

Finally, I attach a diet chart from my previous fat loss period:

Breakfast: 2 slices of whole wheat bread + 1 bottle of skim milk (see clearly to buy skim milk)

Lunch: 1/2 bowl of rice + chicken breast or beef (preferably boiled, if it really doesn't taste, you can put a little sauce)

Dinner: salad of cauliflower, lettuce, cherry tomatoes, chicken breast, beans, emei beans, carrots

This amount is calculated according to the food calorie table, don't eat and drink under the guise of losing weight, it's not okay to eat indiscriminately, you will become a pig.

Finally, I would like to say that it is really difficult to lose weight, the body is very tired and you will be hungry, when you are hungry, you can eat a banana, but you can only eat one a day.

As for the motivation of everyone, for me, I just don't want to be salted fish for the rest of my life, I want to see my perfect body, and I want my former friends to be surprised by the change in me.

Okay, that's all for today, tomorrow everyone wants to learn fitness knowledge or read the article and reply to me in the circle, I'll read it, well, that's all.

Your referral tickets and favorites are the best encouragement for me, and I am cheeky to ask for a reward.