When your weight index is Ⅰ - Ⅲ degree of obesity, you may enter areas of moderate to severe obesity. So how large weight when in a good, safe way to lose weight, what kind of exercise for overweight and obesity do, give us introduce the following severe obesity weight loss in three steps:
first professional examination bodies in a comprehensive medical examination, because obesity can cause many chronic diseases, we are doing exercise to lose weight before a full understanding of the body, so as to avoid movement unexpected.
serious people who are overweight for the weight, her exercise to lose weight should be divided into three stages of the process.
first stage of preparation: to improve cardiopulmonary function main, auxiliary to increase muscle strength, increased focus on lower extremity muscle strength; this campaign cycle is 1 month. training arrangements can exercise 6 days a week, one day off every three days; exercise time can arrange a half hours. exercise intensity will gradually increase the amount of not one practiced. Aerobic exercise can Select Walking, jogging type sports. this time is not recommended to do mountain climbing, stair climbing, rope skipping and other high-intensity training. time control 50 minutes. resistance training to the principle of training the large muscle groups, such as the one chest, three brachial triceps training, one day back, biceps training, deltoid muscle and leg training day. usually 15-30 times the number in the group can .3-5. time to 30 minutes. The first phase of abdominal training can do not consider.
reduce fat on the second stage: the basic aerobic exercise, cardio training and circuit training to resistance against the combination of methods, reduce fat while maintaining and increasing lean body mass; this training period is 2 months. Training the same arrangement for 6 days a week, one day off every three days, three days of aerobic training is the main day. This training may be extended to 60-70 minutes of running time, distance of 8-10 kilometers, of course, the principle of gradual and orderly progress is Bingzhe. After the run after the abdominal exercises, recommended supine leg raise crunches and sit times for these two projects .15-30 .3-5 group to a group. two days of anti-resistance circuit training plus aerobic training. anti-resistance circuit training is to the chest, shoulders, legs, back, biceps, triceps muscle groups of these loops do not have a rest between exercises, movements 15-30 times. times cycle to do 40-50 minutes, 40 minutes and then rerun step. the middle to minimize the break.
remodeling of the third stage: mainly to resistance training with cardio training, added to the water in this stage of the training program to help tighten the skin; time training period of 3 months. 6 days a week training arrangements, 6 days after training is completed one day off between .6 days to arrange a swimming training program, swimming in breaststroke best. or participate in water fitness classes . other times of the training cycle as the main resistance to anti-Every day is a training area, chest, triceps as a training, back, biceps as a training, deltoid muscle as a training arrangements for the two legs times the training, each 40 minutes, and then do 20 minutes of abdominal training, do the last 20 minutes of aerobic training. this time choose a treadmill, elliptical machine, climbing machine and other aerobic equipment.
in these three stage of the process of training people for the greater weight in the course of the campaign is prone to sports injuries, especially knee, ankle, waist, so in the course of the campaign must pay attention to the training standards and methods are correct. to reduce the damage occurred. In addition, sports equipment must also complete fit of athletic shoes to select a comprehensive training shoes or running shoes, be sure to wear cotton socks, breathable good sportswear, women wear sports underwear. With the reduction of body weight and circumference as the body must be fit to wear clothing. recommend a general picture according to each stage on the stage of take a picture, you will find amazing changes.
reduced fat nutrition Prescription suggestions:
in under the premise of balanced nutrition dietary control.
three energy nutrients adjusted for energy regulation
nutrient intake ratio:
proportion of obese three main functions of nutrients: carbohydrates 40% -55% and material, protein: 20% -30% , fat 25%
three functions of the normal ratio of nutrients: carbohydrates 60% -70% and material, protein: 12% -15%, fat 20% -25%
the total daily intake is not low in 1200kcal. energy intake control must be scientific and progressive, not dieting, excessive dieting can cause quiet metabolic rate, reducing energy consumption, gastrointestinal dysfunction, damage to health.
dietary intake in normal premise, appropriate to add a variety of vitamins, especially B group. add a variety of minerals to maintain a good habit of drinking milk.
must ensure that protein intake during weight loss:
protein intake will increase metabolism rate 30%, much higher than carbohydrates and fat; adequate intake of protein diet can prevent the physical decline caused, loose skin, etc.; even high-quality protein in the body and only 70% of the absorption and utilization, and carbohydrate and has more than 95% fat absorption and utilization, or 30% of the protein-energy not being used and excreted.
recommended protein source of food during weight loss:
soy products, dairy products: tofu, soy milk, soy protein , milk, whey protein meat
first priority: skinless chicken breast, steamed fish, boiled shrimp, lean beef (fried)
carefully chosen:
ham, sausage, butter chicken wings, braised meat, roast duck, boiled fish
recommended during weight loss supplement dietary fiber:
intake of dietary fiber satiety, reduce energy intake, reduced energy absorption, increased bowel movements, speed up the feces.
Common food sources of dietary fiber staple food
:
first priority: whole wheat bread, boiled corn, coarse grains, cereals and other carefully selected
: croissants, bread, dried meat floss, hot dogs, bread, cake, fritters, dessert, cake
vegetables and fruits, etc.:
first priority: leaf class and eggplant, konjac, apples, pears, kiwi fruit, tomatoes, oranges, grapefruit and other
amount of food: potatoes, taro, bananas, watermelon , grape
friends to lose weight for the large weight during the weight loss words to remember: Hold on! Do not give up halfway, repeated weight loss is detrimental to the body. hope that every desire can be as healthy and beautiful friend
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