More muscle, less fat, high metabolic rate?
you ‘re right! The metabolic rate is deeply affected by the composition of the body. When there are more muscles and less fat, there will be a faster metabolic rate. In other words, the longer the fitness time, the harder you work to lose weight and increase muscle. In fact, losing weight is easier!
Which diet can improve the metabolic rate?
High protein diet! Due to the food heat effect of protein, the human body needs more energy to process protein, so it will improve the metabolic rate. Although girls are born with low metabolism, it does not mean that weight loss will be worse than boys!
Girls have a higher metabolic rate than boys?
Wrong! The metabolic rate of boys is usually higher than that of girls, because the body fat rate of girls is usually higher than that of boys!
Can strength training help improve metabolic rate and lose weight?
Yes, there are two main reasons for the weight loss effect of weight training:
-Through heavy training, let your muscles grow and improve your basic metabolic rate.
-Retraining is the most direct high energy consuming exercise, which needs to consume a lot of calories to train at one time!
How to improve metabolism?
Do strength training twice a week
Doing 15 minutes of weight lifting twice a week can restore the metabolic rate to the past. Muscle consumes nine times as many calories as the same amount of fat. Regular strength training will increase your metabolic rate from 6.8% to 7.8%. This means that if you do strength training and gain muscle, you still weigh 55kg. Even if you do nothing, you can burn about 100 extra calories every day. Buy a beautiful little dumbbell and start tomorrow!
Exercise twice in the first two weeks of menstruation
Ovulation starts two weeks before menstruation, and the secretion of estrogen and progesterone reaches the highest level two days before menstruation. They can promote the body to turn fat into energy. If you exercise during this period, you will consume 30% more fat.
Regular food intake
- Don’t eat too much if you have a big appetite. At this time, the appetite is good and the absorption is good. If you eat too much at once, the fat will be saved secretly.
- Dried fruit as a snack. Mineral loss affects the work of the metabolic system. If you eat more raisins and dried apples containing minerals, the metabolic system can work harder.