Women who have no muscles but not thin need to practice muscles to lose weight

The hormone content in women that promotes muscle growth is much lower than that in men, so women will not become burly due to strength training.

Young women's lean body mass reduces lean body mass = total weight-fat weight, body muscle content is getting less and less, upper limbs, lower limbs and back strength are poor, hands cannot be lifted, legs cannot be pushed, waist pain often occurs. Although we live in an era that no longer requires heavy physical labor to make ends meet, a certain muscle quality is necessary for carrying out normal work and life, maintaining a straight posture, completing the historical mission of nurturing future generations, preventing various bone and joint injuries, and maintaining health is essential.

For women who are particularly concerned about their body shape and always pay attention to losing weight, increasing muscle mass can achieve twice the result with half the effort. Because muscles in the human body are the tissues that consume the most energy, the higher the muscle content, the higher the person's basal metabolic rate will be. Increasing the amount of muscle in your body will allow you to burn more fat while resting. This is especially important if you want to lose fat because 80% of your calories are consumed by your body during a day's rest. For every kilogram of muscle you gain, you burn an additional 30 calories per day. That means 11000 calories or 1.5 kilograms of fat per year. In ten years, you will have 15 kilograms of pure fat. Therefore, for the same weight, the more muscle content people consume, the more energy they consume, and the less likely they are to gain weight under the same diet. Some people jokingly joked that "sleeping with more muscles can lose weight." In addition, at the same weight, people with high lean body mass appear to be slimmer because fat is 20% larger than muscle. If you practice more strength, your muscles will be stronger and your skin will be tighter. You can slim your waist and lift your hips, bid farewell to "butterfly sleeves", and your body shape and appearance will become better.

How to exercise to be more fit

20-39 A woman aged 20 is just in the reproductive age and shoulders the responsibility of nurturing future generations. Medical research shows that a child's health depends largely on the mother. According to previous surveys, young women are the group who participate the least in physical exercise. In fact, you don't have to go to the gym to exercise. You can start from daily life.

rope skipping

This familiar way of childhood entertainment is precisely one of the most effective fitness methods for women. Dancing a simple rope skipping is a whole-body exercise that allows all muscles of the body to be exercised and has a good effect on cardiopulmonary function. Skipping rope can also help strengthen bones and is a good way to prevent osteoporosis. In addition, some studies have found that among women of childbearing age who regularly jump rope, there are few patients with ectopic pregnancy.

climbing stairs

For women who spend long hours in the office, climbing stairs is a simple and feasible exercise method. Climbing stairs multiple times a day can lower cholesterol in the body, improve cardiovascular function, and also increase leg strength. Therefore, it is recommended to climb the stairs instead of taking the elevator when going up and down between the 3-4 floors. After getting used to climbing stairs, you might as well take big steps and go up two levels to increase your leg strength.

shopping

This is the most popular leisure way for women and is a good aerobic exercise. Women go shopping for as little as one or two hours, and as little as three or four hours. Walking around constantly can increase leg strength, consume most of the body's calories, and achieve fitness effects. Of course, to get good fitness results, you should walk as quickly as possible when shopping.

Office gymnastics

Strength practice in the office is also very simple, and the overall principle is "light weight and multiple times". You can prepare two 0.5 kg or two 1 kg small dumbbells or simply use two bottles of mineral water to do some forward, side or upward lifting movements of the upper limbs, in groups of 10, and practice 3 groups each time; This exercise can build the muscles of the upper limbs. The second type of sitting position is closed, sitting on a chair, holding the armrest with both hands, straightening and raising your legs together, lifting your knees against your chest, then straightening your knees and paying attention to always raising your legs and not putting them down. Do this repeatedly 20-30. This exercise can build the muscles of the waist, abdomen and legs.

Women with conditions can also go to the gym to practice Pilates or go swimming. This is very beneficial for improving the neck, shoulder and waist strain of office staff, increasing strength, and improving cardiopulmonary function.

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