How to Lose Fat and Gain Muscle at Home? It's Actually Quite Simple?
Recently, I've noticed a common confusion among people.
That is how to lose fat and gain muscle.
Let's first put aside whether losing fat and gaining muscle is possible, just focusing on losing fat, how many people can actually stick with it? I've noticed that people are increasingly impatient and don't like exercise, so they start looking for quick ways to lose weight, such as slimming pills, and those who are willing to exercise start looking for exercises that can quickly lose weight.
Because of these psychological factors, many people are exploiting them and starting to promote various slimming pills and claims like 'So-and-so is eating this and losing so-so kilograms'.
You should know that most slimming pills reduce the water in your body, not fat! If you see a short-term effect, the rebound will be faster.
If you want to achieve a weight reduction effect, I suggest you take a look at those boxers and fighters, they are all good at dehydration. As long as you spend one day, you can reduce your weight by 8KG, of course, this action also comes with a great risk, ordinary people can't keep up.
Some slimming products are clever and don't say how much they will reduce weight after taking them, but they ask you to control your diet and increase your exercise, so you can lose weight faster.
Images are from the network.
It's really a ridiculous spectacle! I bought slimming pills just so I wouldn't have to control my diet or exercise to lose weight. If I control my diet and exercise, what's the use of these slimming pills? Eat for fun or what? 😉
Let's also talk about those who are willing to accept exercise. They always look for the most consuming actions on the internet.
I'll tell you, doing a full set of bobbing jumps consumes a lot of energy. 10 in a group, 10 sets, 30 seconds interval. Can an ordinary person who doesn't exercise much sustain it? Please don't be arrogant, confirm your physical condition first, and then decide which exercises to do. Everyone's foundation is different, you can't simply copy others' training methods.
Some people want to lose localized fat, and the most listened to are those who want to lose small legs. I don't know why these people's small thighs always like to say they have muscle legs. Their muscles are just lines, and you can't turn them into cylinders. Come on, you probably have water retention because of posture, and improving your habits can help.
And some people have thin small legs but no ankles, so their small legs look very thick. This is really unsolvable. I also belong to the group with short Achilles tendon. The internet gives many methods to make ankles thicker, don't struggle, this thing is like growing taller, once it's over, you can't struggle anymore.
Cough! Cough! Cough!
I've complained so much, now let's talk about how I lost weight.
Left 70KG, right 60KG.
The left picture is me before university, and the right picture is me when I just started university. It may not be easy to find the difference at a glance, but I can assure you that there is a difference of at least 10KG!
My height is 172cm, and my weight of 70KG is a healthy and normal number. But like most people, I'm always unsatisfied, feeling that I can still lose more weight. Fortunately, when I was losing weight, I was particularly obsessed with some 'lazar' methods, because at that time I didn't have this knowledge, so I thought that 'lazar' muscles were thin and had a streamlined appearance. So my weight loss plan was mainly based on aerobic exercise, and strength training was supplementary.
Images are from the network.
I've said so much nonsense, now let's talk about how I lost weight to be so thin.
First of all, push-ups must be ranked first! There are many variations of push-ups, which can effectively exercise the chest, triceps and core muscles. With hands shoulder-width apart, you can train the whole chest. When you feel that ordinary push-ups are not effective, you can try wide-grip push-ups and narrow-grip push-ups. Wide-grip can train the outer side of your chest muscles, and narrow-grip can strengthen the inner side. Of course, when you master these, there are more and more variations waiting for you. Even if there is no equipment at home, push-ups are my favorite exercise.
Second, squats are ranked second! Squats really make your hips wider. The ordinary squats and sumo squats can comprehensively stimulate the biceps femoris and gluteus maximus, making it easier to find the tearing sensation of the biceps femoris and the contraction sensation of the gluteus maximus.
Third, abdominal muscle shredders are ranked third! These exercises really made me feel like I had been beaten, and after each exercise, I felt very uncomfortable. However, they also helped me achieve a human line, a waist line, and small abdominal muscles ~
In terms of exercise, I basically just did these exercises. As you can see from the picture, I didn't build a strong body, just thin and fit. This is related to my training method. Because I couldn't do heavy weight at home, my training plan was all multiple times and multiple sets of exercises.
And I did it continuously every day. This makes me lose weight quickly, and another benefit is to achieve the streamlined appearance I want (although it's not as obvious as strength training, I'm still satisfied).
I'd like to say to those who want to build big muscles, don't just do excessive cardio and constantly exercise. This won't build big muscles. Muscles grow through slight muscle tearing and then repair. If you don't give him a chance to repair, he won't grow bigger!
Maybe you've noticed that I'm particularly obsessed with increasing muscle with quotation marks. This is because ordinary people can't simultaneously lose fat and increase muscle. Generally speaking, as long as your weight decreases rapidly, your muscles will also decrease together, unless your diet control is very good, and your training is also very good. Otherwise, you're just thinking of eating, and we ordinary people just spend a lot of energy to do this!
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