Girls weight loss strength training

If a girl is obese, she must adopt certain methods to lose weight. Obesity has a great impact on girls' health. For example, if they are too obese, it may even have adverse effects on the reproductive system and is also very detrimental to cardiovascular health. For such girls, they should actively exercise and keep fit, and also pay attention to diet conditioning. Only in this way can they achieve a good weight loss effect.

1. Open your legs as wide as your shoulders, stand up straight, hold a dumbbell in each hand, place your hands vertically on both sides of your body, raise your head and chest, and tighten your abdomen.

2. Bend your knees slightly, lean your upper body and hands slightly forward, keep your hips tight, stretch your arms vertically downward, and inhale to tighten your abdomen.

3. Press your waist down to hip height, stretch your arms vertically downward, lift the part above your waist and head upward, and look straight ahead.

4. Keep your hands stretched straight downward, slowly lift your upper body, move your waist slightly forward, and tighten your buttocks.

5. Slowly stand up straight and stretch your arms down to both sides of the body to return to the original position.

1. Adding muscle helps lose weight

As strength training brings more muscle, the body's metabolic rate in a static state will gradually increase, so you will consume more calories every day. Studies have found that for every pound of muscle gained, the body consumes 35-50 more calories per day.

2. Strong physique

Studies have shown that moderate-intensity strength training can increase women's muscle strength by 30-50%. The increase in strength will not only make it easier for women to complete some daily tasks (such as taking care of children or going out shopping), but also make people become full of energy and vitality, radiating vitality from the inside out.

Strength training is a powerful weapon for building strong bones. This plays a very important role in preventing and treating osteoporosis, a killer that endangers women's health.

What to eat after strength training

While building muscles through strength training, bodybuilders should eat more high-protein foods such as eggs and fish, because protein is also important for muscle growth.

Protein is an important "building material" of the human body and one of the main components of muscle. The rate of protein synthesis determines the rate of muscle growth. Muscle growth requires a positive nitrogen balance, and in order to achieve a positive nitrogen balance, the body must have enough protein. The more muscle you grow, the more protein you need. Therefore, strength trainers should supplement 2 to 3 grams of protein per kilogram of muscle.

General food or regular meals can provide enough protein, but you should pay attention to choosing complete protein. The best source of protein is egg white. Depending on each person's physique, you can eat 6 to 8 eggs a day, 5 to 6 times a day.