Weight loss ≠ Weight loss? Doing this in winter results in faster fat loss and firmer muscles

Wearing a thick coat in winter, the numbers on the weight scale seem less dazzling? Don't be fooled by appearances - those secretly hoarded waist and belly fat may be having a party under a down jacket. The truly efficient weight loss is never simply based on weight, but on allowing muscle lines to grow secretly in low temperatures, replacing loose fat with tight curves.

1. Why is winter more suitable for sculpting body shape?

1. Low temperature environment with built-in fat burning buff.

Cold weather will make the body consume more energy to maintain body temperature, and the basal metabolic rate is higher than summer Seasonal increase of about 10%. Just like how mobile phones consume electricity faster in low temperature environments, our bodies are silently burning more fat to 'heat up'.

2. The golden temperature for muscle growth

A low temperature environment of 15-20 ℃ can significantly improve the effectiveness of strength training, and the secretion of synthetic metabolic hormones such as testosterone is more active. Heating the gym too much can actually affect exercise performance, while moderate cold can promote better growth of muscle fibers after stimulation.

Two or three movements make fat quit voluntarily

1. Principle of compound action priority

Multi joint movements such as squats, hard pulls, and push ups can activate both large and small muscle groups simultaneously. The amount of calories burned in a standard squat is equivalent to the sum of three isolated movements.

2. Use self weight for interval training

It can efficiently burn fat without the need for equipment. The cycle training consists of opening and closing jumps, flat support, and boby jumps, with no more than 30 seconds of rest between each movement. This mode allows the body to sustain energy consumption for 24 hours after exercise.

3. Add resistance training

Use elastic bands or mineral water bottles for low weight exercises such as bending and side leveling to keep muscles from losing weight during the weight loss period. For every 1 kilogram increase in muscle mass, an additional 110 calories of basal metabolic energy are consumed per day.

3. Eating the right food is the key to losing weight beautifully

1. Protein should be consumed at 1.6 times the weight in kilograms

A person weighing 60 kilograms needs 96 grams of protein per day, which is equivalent to 400 grams of chicken breast or 15 egg whites. When protein is insufficient, the body will break down muscles to provide energy, and the more it is reduced, the looser it becomes.

2. Replace fast carbon with slow carbon

Replace white rice with low glycemic index staple foods such as oats and sweet potatoes. With smooth blood sugar fluctuations, it is less likely to accumulate fat. Eating fast carbohydrates within 2 hours after exercise can help with muscle recovery.

3. Fat Selection Unsaturated Fatty Acids

Healthy fats found in nuts, deep-sea fish, and avocados can actually promote fat metabolism. Completely cutting off oil can lead to hormonal imbalances, and women may experience menstrual abnormalities.

4. Sleep is an invisible shapeshifter

1. Deep sleep secretes growth hormone

During the deep sleep stage from 11pm to 2am, the secretion of growth hormone accounts for 70% of the entire day. This hormone not only breaks down fat, but is also crucial for muscle repair.

2. Control the room temperature at 18-20 ℃

Slightly lower room temperature can activate brown adipose tissue, which is specialized in burning heat to produce heat. Soaking feet before bedtime to increase core temperature makes it easier to enter deep sleep.

Don't use a weight scale as a judge anymore, the tight lines in the mirror are the ultimate answer. When others are bloated and lazy in the cold winter, you can use scientific methods to achieve a perfect comeback of "reducing fat and increasing muscle mass". Now put on your sneakers and start rewriting your body script from the first squat.