0 1 fat mass

The floorboard of all fats in the human body, including essential fats for maintaining life activities and stored fats. 10-40% of the total body weight. Generally speaking, women's fat ratio is significantly higher than that of men. This is because of the need of fertility and other hormonal functions. We don't do much research.

We usually use "body fat rate" to measure a person's fat ratio. Generally speaking, if the male body fat rate is higher than 25% and the female body fat rate is higher than 35%, it can be considered as obesity.

02 lean body weight

Also known as non-fat content, lean body weight = weight-fat weight, which includes your bones, muscles, water and other non-fat tissues, accounting for 60-90% of your body weight.

Losing weight, as the name implies, is to lose weight. Max can tell you that anyone can lose weight!

Because losing weight is a "numbers game", no matter what you lose, whether the muscle mass is increased or decreased, and whether the body fat rate has changed, as long as the numbers on the weighing scale are reduced, it is called losing weight successfully, which is exactly what many training camps are doing under the slogan of "losing fat".

0 1 Why is it easy to lose weight?

You can lose weight as long as you eat less. Many people change from a "high-carbon" diet to a "low-carbon" diet, and will soon see obvious weight loss effects. Why? The reason is that 1g carbohydrates in the body can store 3g of water. When you reduce your carbohydrate intake, your weight will drop significantly.

But it is important to remember that this change has little to do with the loss of fat in your body.

02 Other factors affecting weight

Besides carbohydrates, there are other factors that affect our daily weight fluctuations. If the hormone secretion level, sodium intake and dietary fiber intake are different, your daily activities will directly or indirectly affect your weight, which is normal.

So, after you see the factors that affect the weight change, do you still think you should focus on losing weight?

Reduce fat, that is, the reduction of body fat content. Everyone has a certain proportion of fat content, and we usually use body fat rate to describe a person's body fat level. If the male body fat rate is 15%, the abdominal muscles begin to appear.

The body fat rate of male athletes can reach 5- 13%, while that of female athletes is generally between 12-2 1%. Generally speaking, when the male body fat rate is higher than 25% and the female body fat rate is higher than 35%, it can be considered as obesity.

0 1 Where's all the fat?

Since fat can be lost, you must first know where it is.

Excess fat will be stored in your cells, called "fat cells". The most common body fat (fat cells) are subcutaneous fat (fat between skin and muscle) and visceral fat (fat around organs). Of course, there are others, but these two are responsible for your "figure" and "health".

02 the principle of reducing fat

Simply put, reducing fat is actually the process by which your body breaks down and reduces these stored fat cells. Therefore, it is difficult for us to choose where your fat begins to decompose. Therefore, the "local slimming method" and "where to shoot and lose weight" circulating on the Internet are basically nonsense. If you have enough skin, you can remove "basically". I don't blame you (covering your face).

Also, Max would like to mention that simple plate support or sit-ups can't help you lose fat successfully.

How to reduce fat?

Regarding how to lose fat, Max focuses on: What should people who lose weight but don't lose fat do?

First, since we can lose weight successfully, we should understand the importance of "calorie gap". Control the calories in your diet every day, don't eat so many high-fat and high-calorie foods and eat less refined carbohydrates. In short, control your calories, but don't go on a diet.

Second, muscle is the key to success in reducing fat. Muscle has a "small power station" that can burn fat, called mitochondria. Mitochondria are cell power stations responsible for energy production, and fat can be metabolized in mitochondria. So the greater your muscle mass, the higher your mitochondrial content, and the more mitochondria, the greater the possibility of burning fat!

In addition, muscles can also improve your own metabolic level, so even if you don't exercise every day, you won't get fat easily, so you must put strength training on the agenda.

The third point is proper aerobic exercise. Aerobic exercise can expand your daily interval, and at the same time, your cardiopulmonary function training is also quite in place.

0 1 For the choice of aerobic exercise, please refer to the following articles:

High intensity intermittent aerobic VS traditional aerobic? Which is more suitable for you to lose weight?

If you have developed some muscles, you are worried that too much aerobic exercise will consume muscles in the process of losing fat. What should you pay attention to? Please read the following article:

Four steps to "lose less muscle" and lose stubborn fat on your stomach during the fat reduction period.

0 1 After reading this article, you should be able to conclude that you should be concerned about your body fat, not your weight. Numbers can't reflect your figure, but body fat can!

Losing weight can only be achieved by controlling calories, but it is more difficult to lose fat. It requires you to combine diet, strength training and aerobic training organically to achieve good results. It's easy to understand, the better things are, the harder it is to get!

Losing weight, for people with a particularly large weight base, will be very useful in the early stage, but in any case, if you want to get in good shape, losing weight will inevitably lead to the process of reducing fat. I hope those dieters who "see a doctor indiscriminately" will pay less IQ tax.

I'm Max, a grounded deep fitness author!