30 day fat loss practice: scientific plan helps you lose 5 pounds of pure fat

Haven't you shed the meat you hoarded in winter yet? Don't rush to throw the pot at the down jacket, the fat won't run away on its own legs. You are probably sighing while pinching your belly when you come across this content, but don't be anxious for now - using the right method, 30 days is enough to honestly lose 5 pounds on the scale, and targeting stubborn fat.

1. Losing weight does not mean losing weight

1. Misconceptions about hydration and muscle mass

Weighing two pounds lighter in the morning and cheering? That may be an illusion caused by dehydration. Rapid weight loss often results in water and muscle loss, while scientific weight loss aims to target oil droplets in fat cells.

2. Body fat percentage is the key indicator.

For a person weighing 120 pounds, the difference in body fat percentage between 25% and 30% is comparable to that between a seller's show and a buyer's show. It is recommended to track data with a body fat scale every week. When muscle lines begin to appear faintly, it indicates that fat is retreating.

2. The Golden Rule of Dietary Regulation

1. Protein should be the protagonist

High quality protein (such as eggs and fish) the size of a palm at each meal can prolong satiety for more than 4 hours. The body needs to burn more calories to digest protein, which is equivalent to burning calories while eating.

2. Choose a "slow paced" carbon water.

Replace white rice with mixed grain rice, and your blood sugar will not rise or fall suddenly like riding a roller coaster. A stable blood glucose curve can reduce fat synthesis signals, and hunger can also be delayed by 2 hours.

3. Complete withdrawal of fat

A small handful of nuts or half a spoonful of olive oil per day can actually activate fat metabolism enzymes. A completely oil-free diet is like not refueling a car, the body will enter energy-saving mode and cling tightly to fat.

3. Exercise combination Fist Attack

1. Aerobic exercise on an empty stomach in the morning

After getting up, drink a cup of warm water and walk briskly for 20 minutes. At this time, the glycogen reserves in the body will bottom out, and fat will be preferentially used as "fuel". Note that the heart rate should be controlled at around 60% of the maximum heart rate (estimated formula: 220 age).

2. Strength training and shaping

Compound movements such as squats and push ups can stimulate multiple muscle groups simultaneously. The 'afterburning effect' that lasts for 48 hours after practice is equivalent to burning calories while lying down.

3. Move up in fragmented time

Get off two stops early for commuting, squat against the wall when answering the phone, and do abdominal exercises during advertising time These scattered exercises can accumulate and consume about 200 more calories per day, equivalent to jogging for half an hour.

4. Cracking the Secrets of the Platform Period

1. Changing the Exercise Rhythm

The Body Adapts to the Fixed Set After the road, try changing from running at a constant speed to running intermittently with alternating fast and slow speeds. Sudden changes in intensity can catch fat cells off guard.

2. Adjusting dietary structure

Eating the same ingredients for three consecutive days? Try replacing chicken breast for lunch with shrimp and broccoli for dinner with asparagus. Diversity of ingredients can avoid metabolic inertia.

3. Sleep is an invisible driving force.

Staying up late for three consecutive days can directly reduce fat breakdown efficiency by 30%. Ensure 7 hours of deep sleep every day for growth hormone to fully break down fat.

You may find that weight loss is actually a carefully designed "metabolic game". You don't need to cook boiled vegetables repeatedly, nor do you have to be so tired at the gym that you can't get up. Standing in front of the mirror in 30 days, the person with a clearer waistline is the best reward for completing the level. What we need to do now is put down our phone and fill it with half a cup of warm water - starting from the first morning walk.