Fitness is not lost! Master these fitness knowledge points, let you get rid of the title of "rookie"

 Mastering these basic fitness points will let you get rid of the title of rookie and get started successfully!

1. Losing weight is not equal to weight loss, weight loss is equal to fat loss

The key word for weight loss is body fat percentage, not weight. Excess body fat rate will cause bloated body and weight gain, but weight gain does not mean that you are gaining weight, and weight loss does not mean that you lose weight.

Woman in sportswear using measure

Weight loss may be a manifestation of body muscle breakdown and water loss, but if the body fat rate does not decrease, the body will still be obese. Excess body fat will oppress organs, harm one's health, increase the body's oxygen consumption, and cause various obesity diseases. Only by losing excess body fat will your body stay healthy, have a standard figure, and put on your favorite clothes.

The standard body fat rate of girls is 20%-24%, and the body fat rate of boys is 15%-20%. Due to the physiological characteristics of girls, there are more estrogen and fat content will be higher. Boys have more developed bones and skeletal muscles, and have more muscle mass than girls. The standard weight base will be higher than that of girls, but the standard body fat rate range will be lower than that of girls.

2. Muscle is the lean tissue of the body

Muscles can protect the body's organs and bones, maintain the body's metabolic level, and maintain the body's vigorous energy. Muscular people will have more vigorous body metabolism, higher calorie consumption, and less likely to gain weight.

Because muscle tissue is the force of energy consumption, the calorie consumption of the same weight of muscle is several times that of fat, but the volume is only 1/3 times that of fat. That is, two people of the same weight, people with more muscles, will look more physically Thin, heavier. People with more muscles will increase their strength levels and increase their energy levels, which will help resist aging and maintain youthfulness.

Therefore, during fitness, don't be afraid that strength training will increase muscle mass, as muscles are not so easy to grow. Since the age of 30, our body’s muscles are being lost year by year, and the metabolic level will decline, and people are prone to gain weight. At this time, we need to resist muscle loss, and we need to strengthen strength training.

3. Protein can improve the heat effect of food

The total body metabolism is composed of basal metabolism (65%), activity metabolism (25%-30%), and food thermal effect (5%-10%). That is to say, if we can increase the body's total metabolism, your calorie consumption Will improve, and the body will gradually lose weight.

Basic metabolism can be achieved by increasing muscle mass through strength training, and activity metabolism can be achieved by doing more aerobic exercise, and the food heat effect refers to the amount of calories the body needs to break down food.

Protein is a macromolecular food. When the body breaks down protein, it requires more calories than other foods, and it takes longer to fill up. It also helps muscle synthesis. Therefore, we need to add more protein during fitness training and choose high-quality Protein, such as chicken breast, eggs, milk, fish, shrimps and crabs, supplements the body's needs for a month, and at the same time enhances the heat effect of food.

4. Aerobic exercise and strength training

There are many fitness training items. We can roughly divide it into aerobic exercise and strength training. The usual aerobic exercises, jogging, square dancing, rope skipping, ball games, swimming, boxing, yoga, Pilates, etc. are all aerobic supplies. The exercise that can be carried out continuously is mainly to break down fat and promote the body's fat burning exercise.

The strength training is mainly resistance training, such as self-weight anaerobic exercise, dumbbell training, barbell training, and fixator training. They are all training programs that are anaerobic and unsustainable. They mainly exercise muscles and improve muscle dimensionality and endurance.