快速减脂—减肥的方法（）

快速减脂—减肥的方法（） 快速减脂—减肥的方法() Tip 1: reduce your nighttime carbohydrate intake. Weight training requires heat stored from glycogen stored in carbohydrates. However, according to a study at night, especially after eight p.m. the intake of carbohydrates consumed because the opportunity was significantly reduced, the body consumes only a small amount of glucose and glycogen in the rest, sleep and body The new supersedes the old. also reduced. Another major reason is that when you take carbohydrates in the evening, your body releases more insulin, and high levels of insulin increase your fat reserves. Most of these carbohydrates will be converted to the body, stored fat, stored. Tip two: aerobic exercises are properly arranged. Aerobic exercise helps to lose weight, but need to pay attention to the amount of exercise should be moderate, when many people started to practice, often eager to lose weight, blindly increase the amount of exercise, in fact, too much practice will not only increase the chances of sports injury, will also affect the health effects of muscle growth and The new supersedes the old. So I suggest you do aerobic exercises about three times a week. Aerobic training is best arranged before meals, because you do not have to eat, the body had to use fat reserves instead of carbohydrates for energy. But in principle, you can't make it before breakfast, preferably before dinner. In addition, control your anaerobic weight training for less than thirty minutes with high intensity training, which is more conducive to consuming more carbohydrates. Tip three: eat a little more fiber rich foods. Proper intake of fiber not only helps reduce the body's direct intake of fat in the digestive tract. At the same time because the cellulose can hinder the digestion and absorption of carbohydrates, slow sugar molecules into the blood velocity, reduce insulin release, it will be very beneficial to prevent obesity, because high insulin signal storing fat cells. Tip four: eat fish Eating fish increases both muscle and fat levels, because fish contain high levels of beneficial fats. Cold water fish (such as salmon) can provide Omega 3 fatty acids, it can make the muscles more sensitive to insulin (insulin sensitive response to muscle, can increase muscle, reduce fat content). In addition, this fish can promote glycogen reserves and amino acids into the muscles, but also help maintain the reserve of glutamine. Three times a week to eat salmon, you will get plenty of Omega 3 fatty acids. Of course, pay attention to the amount of fish you eat. Tip five: exercise two times a day. As long as exercise is not excessive, the body produces hormone enzymes that promote muscle growth and decrease in fat. Two times a day of high frequency stimulation can promote glycogen consumption, thereby preventing the body from excess heat into fat storage. Tip six: use ephedra. Ephedra is a kind of herb with ephedrine. Ephedra and ephedrine can reduce fat by speeding up metabolism. What's more, they reduce body fat and keep muscle mass at the same time, because they promote fat metabolism without affecting protein. Ephedra is usually taken before training, and the dosage is about 334 mg. Because of ephedrine, those who have hypothyroidism or hyperactivity, and high blood pressure or asthma may not take it. In fact, ephedra is much safer than synthetic ephedrine. It can be converted into a chemical substance called ephedrine sulfate in the human body, which can be absorbed more quickly and can act more effectively on the body. Tip seven: arrange high calorie and low calorie intake Reducing calories is good for reducing body fat, but it also reduces muscle mass. This method can prevent this abuse. After three consecutive days of low calorie diet, a high calorie diet was used for fourth days. In three days you may lose some muscles, you can take some supplements (such as branched chain amino acids and ephedra) to prevent muscle damage. Here's a simple formula: take 50% of your usual calorie intake on a low calorie day, and a high calorie day with 30% of your usual calorie intake. For example, from 300 grams to 150 grams, three days later increased to 390 grams. Tip eight: reasonable allocation of carbohydrate intake Indeed, reducing carbohydrate intake also reduces body fat content. Here's a good idea: add all the carbs you take in one day, assuming 300 grams. Then, after breakfast and after training, your body has the least chance of storing calories as fat. The blood glucose and glycogen levels are very low, most of the heat is used for "recovery". Tip nine: low fat diet The three leading causes of increased body fat include excess calories, excessive dietary fat and excessive intake of carbohydrates. If the previous eight secrets do not achieve the desired results, then you can only rely on this last resort, that is, directly reduce the amount of fat in your diet. For young people who want to lose weight and stay fit, the only way to do so is to choose fat free proteins such as eggs, fish, and high protein powder. 6-7 days later, a little more fat was added to the diet. The simple way was to replace red lean protein with red meat and chicken. This increases the amount of fat in the food and provides essential fatty acids, one of the essential substances for muscle growth Heat calculation If you want to lose weight or slow your metabolism, multiply your weight (pounds) by 12; If you want to maintain your current weight, multiply your weight (pound) by 15; If you want to gain weight, use your weight (pound) by 18. This is a starting point to find your daily caloric needs. (for example, male 200 pounds x 15 = 3000 calories per day, female 130 pounds * 15 = 1950 calories per day). (1 jin = 1.102 pounds) When you figure out your daily caloric needs, you should now figure out how many grams of protein, carbohydrates, and fats you need every day. In general, about 30-35% of calories should come from protein, 50-60% from carbohydrates and 10-15% from fat. A gram of protein or carbohydrate equals 4 calories. Each gram of fat equals 9 calories. You should divide the calories you need each day into 5-6 meals or more. Differences in physical fitness also affect carbohydrate demand. Simply put, the daily intake of carbohydrates should be up to 50%--60% of daily calories, or 6-10 grams per kilogram of body weight For beginner or intermediate athletes, 6 grams of carbohydrates per kilogram is enough. So a 150 pound person should eat 450 grams of carbohydrates every day. So Ronnie needs 1500 grams a day?! You should arrange the dosage according to your body. If your carbs are now 8 grams per kilogram of body weight, reduce your fat to 6 grams if you want to gain more muscle and less fat.