Healthy and correct way to lose weight
Eat: Controlling the daily calories is critical
There is no uniform standard for how much calorie intake, based on each individual's weight and activity. The calories required by the human body vary from person to person, and the factors affecting them are labor intensity, age, climate change, body shape, weight and health.
According to the World Health Organization's book "Heat and Protein Intake," a healthy adult woman needs 1800 to 1900 calories a day, and men need 1980 to 2340 calories. Among them, the protein intake should be 10% to 15% of the daily calorie required by the human body; the carbohydrate intake should be no less than 55% of the daily calorie requirement; the fat intake should not exceed the daily calorie requirement. 30%. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should be no less than 16 grams.
Movement: 2-3 times a week is essential
From the perspective of exercise physiology, the frequency of exercise (ie the number of exercise per week) is directly related to the effect of exercise.
After an appropriate amount of exercise, the muscles (such as the reserve of muscle glycogen) and the fitness of the body's various organ systems can be maintained for a certain period of time (from a few hours to a few days). For example, after exercise, the concentration of muscle glycogen is gradually increased, reaching the highest point in the 24th hour, and then gradually decreasing. Therefore, the most appropriate exercise frequency should be mastered, that is, before the effect of the previous exercise has not disappeared, the second exercise is performed, so that the fitness effect of each exercise is gradually accumulated, and the purpose of improving physical fitness and improving health can be achieved. . Otherwise, the interval between each exercise is too long, destroying the continuity of exercise training, it is difficult to achieve the desired fitness effect, and it is easy to produce muscle soreness, fatigue and some sports injuries after each exercise.
How many times do you lose weight every week?
Regarding the frequency of exercise, the American College of Sports Medicine recommends that normal people should exercise 2 to 5 times a week. Those who participate in sports at the beginning should have less exercise when starting exercise, 3 to 30 minutes per week, 3 times a week. More suitable. Later, with the development of the movement process and the enhancement of physical fitness, you can exercise 3 to 5 times a week for 30 to 50 minutes each time. The mistake that beginners often make is that when they start to exercise, because they are enthusiastic and want to achieve the effect as soon as possible, they will exercise every day, and the intensity of each exercise will be great. This will often lead to excessive training and fatigue will occur in a short time. Insomnia, excessive soreness and other symptoms. Then it will stop again. In fact, we should realize that fitness is a long-term habit. If you want to have a bodybuilding body, you should stick to your fitness throughout your life. The best size and health can be achieved with months or even years of persistence. Step by step is the best solution.
From Adoric
There is no uniform standard for how much calorie intake, based on each individual's weight and activity. The calories required by the human body vary from person to person, and the factors affecting them are labor intensity, age, climate change, body shape, weight and health.
According to the World Health Organization's book "Heat and Protein Intake," a healthy adult woman needs 1800 to 1900 calories a day, and men need 1980 to 2340 calories. Among them, the protein intake should be 10% to 15% of the daily calorie required by the human body; the carbohydrate intake should be no less than 55% of the daily calorie requirement; the fat intake should not exceed the daily calorie requirement. 30%. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should be no less than 16 grams.
Movement: 2-3 times a week is essential
From the perspective of exercise physiology, the frequency of exercise (ie the number of exercise per week) is directly related to the effect of exercise.
After an appropriate amount of exercise, the muscles (such as the reserve of muscle glycogen) and the fitness of the body's various organ systems can be maintained for a certain period of time (from a few hours to a few days). For example, after exercise, the concentration of muscle glycogen is gradually increased, reaching the highest point in the 24th hour, and then gradually decreasing. Therefore, the most appropriate exercise frequency should be mastered, that is, before the effect of the previous exercise has not disappeared, the second exercise is performed, so that the fitness effect of each exercise is gradually accumulated, and the purpose of improving physical fitness and improving health can be achieved. . Otherwise, the interval between each exercise is too long, destroying the continuity of exercise training, it is difficult to achieve the desired fitness effect, and it is easy to produce muscle soreness, fatigue and some sports injuries after each exercise.
How many times do you lose weight every week?
Regarding the frequency of exercise, the American College of Sports Medicine recommends that normal people should exercise 2 to 5 times a week. Those who participate in sports at the beginning should have less exercise when starting exercise, 3 to 30 minutes per week, 3 times a week. More suitable. Later, with the development of the movement process and the enhancement of physical fitness, you can exercise 3 to 5 times a week for 30 to 50 minutes each time. The mistake that beginners often make is that when they start to exercise, because they are enthusiastic and want to achieve the effect as soon as possible, they will exercise every day, and the intensity of each exercise will be great. This will often lead to excessive training and fatigue will occur in a short time. Insomnia, excessive soreness and other symptoms. Then it will stop again. In fact, we should realize that fitness is a long-term habit. If you want to have a bodybuilding body, you should stick to your fitness throughout your life. The best size and health can be achieved with months or even years of persistence. Step by step is the best solution.
From Adoric
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