The most popular question among people who lose weight is wanting to lose belly fat. Or reduce the upper arms, thighs and will try to look for a simple and effective way to lose weight quickly, which is enough to recommend sustainable fat loss tips. However, we must understand that the fat in our body. It is not able to choose to reduce each part as we want.
The fat in our body is a large sheet of adhesion that covers the body. when we exercise The body will burn the average fat out of the body. It's not specific how much the abdomen, legs, or arms will be taken out. but is average Therefore, when we want to reduce belly fat, essentially, we need to reduce body fat by default. Let's look at pictures of people with a lot of fat and little fat.
Body fat, it can be seen that the fat is noticeable throughout the body. and when losing weight or reduce fat will be left with only the muscle Obviously the size of the shape will change. and the weight will change as well
To reduce fat, there are 3 methods and it is recommended to do them together as follows:
Cardio exercises to help burn fat and manage matters of the heart as well Most of the energy from fat is extracted. There are different levels of cardio. But for losing weight Maybe level 1 and 2 are enough. Let's look at more. Different forms of cardio and weight loss. Cardio exercises will help you burn 400-600 kcal per hour of fat. It depends on the intensity of the exercise as well. Metabolism for cardio is mainly burned at the time of exercise. and only after 1-2 hours of exercise
Weight training exercises Whether it's weight training or bodyweight, this sport will help build muscle. To use in the metabolism as well. And can burn energy up to 70-100 kcal per hour ever. and will continue to work continuously
healthy food choices By reducing the import of fat, such as reducing the consumption of fried, sweet, oily, salty foods, etc. These are both fat and high in carbs. and not completely driven out will become a residual That is the fat itself.
Sort exercises It is advisable to use weights first, then rest for 15-20 minutes and then continue with cardio. This will increase the efficiency of building muscle for use in metabolism. And accelerate the metabolism of energy each day as well. However, eating is very necessary. Many people do not often eat. Because back to weight gain. In fact, eating right. It helps to lose weight, so do not skip meals. May split large meals into smaller meals to help the body digest food better.
Why should you eat and not starve?
Because eating will help us have the strength to exercise. and not irritable due to malnutrition In addition to that, it is also a preservation of muscle mass in the body as well. Then go to the gym. During the first 30 minutes, the body may extract energy from protein, carbs and fat first. And after some time, the body will begin to enter the mode of extracting nutrients from the muscles to use. The muscles that we build to use for burning energy each day will gradually be destroyed because we do not maintain it.
In a nutshell, exercise to reduce fat in specific areas is not feasible. But if the dilemma depends on that lancet, there is a way to do it. But it would have to spend a lot of money as well in order to see the advertisement for weight loss pills. Any diet pills that say to reduce fat in that specific area, listen to it, but don't go with it. Otherwise, you will waste your money for no reason. You may have to treat yourself later.
Therefore, to lose fat, whether it's the abdomen, upper arms, thighs or any part, it is up to us to start exercising with weights. to build muscle and call for firmness Then continue with cardio to speed up the metabolism each day. and have to eat a full meal Get enough rest.
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