If you want to have abs, should you train them first or burn fat first in one day ?

You must burn fat first, and you can't see how you practice without burning fat.

Summary. Hello pro Abdominal muscles can be reduced by controlling diet, exercising, liposuction surgery, etc. 1. Control your diet

There is a lot of fat in the abdominal muscles, which can be carried out by controlling the diet**, and you should try to avoid eating high-calorie, high-fat foods in your daily diet, such as fried chicken, fatty meat, etc., and you can eat some light foods appropriately, such as soy milk, black rice, etc. 2. Exercise: People with more abdominal muscle fat can appropriately perform abdominal curl exercises to reduce abdominal fat in daily life, such as sit-ups, push-ups, planks, etc.

3. Liposuction: Liposuction is mainly to use instruments to liquefy the subcutaneous fat and suck it out of the body, which can achieve the purpose of local fat reduction and is suitable for people with abdominal fat loss.

If you want to train your abs, how do you lose fat first?

Hello pro Abdominal muscles can be reduced by controlling diet, exercising, liposuction surgery, etc. 1. Control diet: There is more fat in the abdominal muscles, which can be carried out by controlling the diet, and you should try to avoid eating high-calorie and high-fat foods in your daily diet, such as fried chicken, fatty meat, etc., and you can eat some light foods appropriately, such as soy milk, black rice, etc.

2. Exercise: People with more abdominal muscle fat can appropriately perform abdominal curl exercises to reduce abdominal fat in daily life, such as sit-ups, push-ups, planks, etc. 3. Liposuction:

Liposuction surgery is mainly to use instruments to liquefy the subcutaneous fat and suck it out of the body, which can achieve the purpose of local **, which is suitable for people with abdominal fat loss.

So how can you know your body fat percentage?

There are several ways to measure your body fat rate, by using detection tools to measure, such as holding an instrument or a body fat scale, the test principle is resistance test, you need to pay attention to people's heart rate, water, and physical state when using the instrument to measure, so that the measured data is more accurate, and it needs to be measured many times to avoid errors, and the data is more true and accurate. Body fat forceps can also be used, which also requires multiple measurements in order to obtain the most accurate data.

Summary. Hello dear, fat loss first and then abdominal muscle training is a commonly used fat loss strategy. In order to effectively lose fat, the most important thing is to establish the right eating habits, and a low-calorie, fruit-rich and vegetable diet is essential; Secondly, increase the amount of exercise, you can choose aerobic exercises such as running and swimming, which can improve metabolism and promote fat burning; Finally, combine aerobic and anaerobic training to resist resistance training and develop more muscle through exercises, thus increasing the efficiency of fat burning.

If you want to train your abs, how do you lose fat first?

Hello dear, fat loss first and then abdominal muscle training is a commonly used fat loss strategy. In order to effectively lose fat, the most important thing is to establish correct eating habits, and a low-calorie, watery and slow-growing fruit and vegetable diet is essential; Secondly, increase the amount of exercise, you can choose aerobic exercises such as running and swimming, which can improve metabolism and promote fat burning; Finally, combine aerobic and anaerobic training to resist resistance training and develop more muscle through exercises to improve fat burning.

Is it okay to jump rope and jumping jacks, knee raises, crotch high-fives, etc.

Hello, jumping rope and jumping jacks, knee raises, crotch high-fives and other exercises can be beneficial to fat loss, because these exercises can promote the body's metabolism and help the finger brother reduce the accumulation of fat, so as to achieve the effect of fat loss. However, it should be noted that these exercises must be combined with proper dietary management in order to truly achieve the goal of fat loss.

There is a formula for measuring body fat percentage.

Yes. The formula for measuring body fat percentage is: body fat percentage = weight (kg) 100 (height (m) * height (m)).

For example, a man with a weight of 80kg, height, and a root shot grip according to the above formula, his body fat percentage: 80 100 (.

Good. Is the body fat percentage of girls to be 18 to train abdominal muscles.

Hello dear, a body fat percentage below 18 (under 15 for men) can train collapsed abs. Girls usually require a body fat percentage of less than 18, but in fact, different people have different standards, the best between 17-21, below 20 is ideal, but the upper limit can be slightly higher, between 22-24. In addition, to practice abs, it is not only necessary to have a good nutritious diet, but also to do a lot of strength training and consistent practice to see satisfactory results.

It takes a lot of exercise to exercise the abdominal muscles, which is also helpful. Strengthening the abdominal muscles can increase the body's metabolism, so it can also help.

It can be done at the same time, and reasonable exercise helps the abs!

Because the fat on the stomach can only be burned with the help of aerobic exercise, it is necessary to lose the excess fat on the stomach first. Otherwise, even if you have 8 abdominal muscles, there is a layer of meat wrapped around the outside that can't be seen.

There is such a saying.

It is to train abdominal muscles and combine aerobic exercise to better highlight abdominal muscles.

Exercise the fat on your stomach first, and then train your abdominal muscles.

Your weight and height are okay, run a little before exercising your abs, and then practice.

These two things are going on at the same time.

If you go to the hospital for liposuction, it doesn't count.

Do you still rely on exercise, and then exercise?

Of course, the abs come out.

The most recommended is sit-ups.

Or play hula hoops or something like that.

Remember not to do many at once.

Do it in groups, for example, 30.

Then rest. Make another set.

Take a break for a while.

This works better.

Also, control your diet.

If you are too fat, you need to lose fat before exercising abdominal muscles, so do more aerobic exercises to improve your cardiopulmonary capacity, improve your physical fitness, and lay a good foundation for muscle training in the later stage.

In addition, the abdominal muscles are under the fat, and if you are too fat, the excess fat in the abdomen will cover the abdominal muscles that you have trained, for example, the muscles of sumo wrestlers are actually more developed than the average person, but it is because of the fat that you can't see it. Besides, if you have too much belly fat and your own weight is so big, it is estimated that you can't do it with abdominal muscles.

However, for a person who is not too fat, there is no special requirement to lose fat first, and to improve the quality of muscles first, as well as increase the muscle content, not only to have the effect of building muscles, but also to achieve the purpose of **.

To sum up, for people who are too fat, that is, the body fat rate is higher than 10%, the fat will cover the trained abdominal muscles, so you need to lose fat before exercising the abdominal muscles.

Many people will have this problem, they have been working out for many years, and they have always wanted to have a well-proportioned and beautiful eight-pack abs, but no matter how they practice, there are only six pieces; Even worse, the abs on both sides are not symmetrical at all; What's more, some friends haven't found a way to exercise their abdominal muscles and don't know how to practice, and they don't have a piece. Instantly, I felt that it was too difficult to train abdominal muscles. So for those who have been working out for many years, but don't even have abdominal muscles, you should be embarrassed to say that you have been healthy for several years!

Because it's unconvincing!

For professional fitness friends, in addition to having a firm and beautiful muscle, abdominal muscles are also another secret**, and the two constitute an important part of fitness friends to show their training results. Of course, you will be envious of this body that can do both, and you will secretly wonder why you have not been able to develop proud abs.

The answer is? For friends who can't train eight-pack abs no matter how they practice, I can clearly tell you that the "number of blocks" of abdominal muscles is innate! It's not that you have as many pieces as you want to do.

Are you sure? That's true! The abdominis muscles that we often talk about usually refer to the rectus abdominis muscle, which is actually a muscle, and the tendon strokes attached to it make it look like several pieces.

Here's the point! The number of tendon strokes determines the "number of blocks" of your abs. If you have 3 left and right tendon strokes, you will have 6 abdominal muscles; If you make 4 tendon strokes on the left and right, you will be able to have the 8-pack abs you have always dreamed of!

For friends with asymmetrical abdominal muscles, it should be the following situation, such as 4 tendon strokes on the left and 3 tendon strokes on the right, and you will naturally have 7-pack abdominal muscles.

Now you can understand why you can't train 8-pack abs after so hard work! Because the number of tendon strokes is innate, if you are born with 6 tendon strokes, you will never be able to train eight-pack abs, and secondly, if your abs are born asymmetrical, it is unlikely to train symmetrical abs. There are also fitness friends who don't have abdominal muscles, but you don't find the right way to exercise abdominal muscles.

Everyone has abdominal muscles, abdominal muscles are related to people's body fat rate, men's body fat is generally below 15%, women are below 17%, and more obvious abdominal muscles will appear, for people without abdominal muscles, to sum up, your body fat rate is too high, or your fat layer is too thick.

Of course, if you want to train the ideal abdominal muscles, finding the right method is the key, the rectus abdominis is usually divided into the upper abdomen and the lower abdomen, the classic action of practicing the upper abdomen is the curl, and the classic action of practicing the lower abdomen is to raise the legs.

To train abdominal muscles, you need to control your diet.

1: The best way to train abdominal muscles is to do sit-ups, do 100-200 each time, 20-30 for 1 group, at least 5 groups, depending on the individual situation. You can increase the weight appropriately, hold a dumbbell or discus or something, and put it behind your head, the effect is better.

2: Push-ups can also work your abs. Remember not to be tired at one time when exercising, you must do it in groups to have an effect, generally about 100 each time, at least divided into 5 groups, depending on your own situation.

3: Grasp the hand in a high place, so that the body is vertically suspended, the waist and abdomen are lifted up forcefully, so that the legs and the upper body are 90 degrees, pay attention to the body do not shake, do not exert force in other places, also do it in groups.

4: If you have a lot of belly fat, you should insist on aerobic exercise, running is very effective, you can lose excess fat, so that the muscles can be better displayed.

At the same time, there is no order, if you don't want to spend money, go to the Internet to see**, check the information. If you want to learn real things, get started directly, spend money to find a good coach who practices, and let people teach you by hand without detours.

I'm 172! 116 weight! But I still feel fat! But I want to.

Running Running Running.

Fat loss. Do you really think abs are made? Of course not, abdominal muscles are thin, as long as the body fat is low, the abdominal muscles are not easy to be buried by thick fat.

For example, most very thin boys often don't need to do much training, and their abdomen is a vague outline of four-pack abs. If you are thin, exercising your abdomen more can make the contours and lines of your abdominal muscles more obvious. The picture below is a plane diagram of the abdominal muscles that I just drew for the subject.

We can clearly see that the abdominal muscles are not complicated, and it is basically impossible to lose weight locally, you have to reduce body fat. <>

Usually when it comes to exercising the abdomen, you will talk about sit-ups. But when doing sit-ups, some people can't do it with their legs crossed, and it's even more difficult if their legs are bent and no one is holding them down. This is because when there is a fulcrum, the muscles of the thighs will actually borrow strength, and the hands should not hold the head, just pinch the earlobes, and even the neck will fall together when someone gets up, which is the neck is also exerting force, and when doing it, the back pain may be the waist is also exerting force.

Maybe I don't feel anything in my abdomen after doing it, but I have neck pain and low back pain.

Finally, there is a misunderstanding of training abdominal muscles, some people say that the back, legs, these large groups must rest, and the abdomen does not need to rest, and you can practice every day. Not trueAbdominal muscles should not be practiced for more than half an hour at most, more often ineffective training, you had better find the sense of force of isolated muscle groups, otherwise you will always rely on explosive force, inertia or other muscles to do it. And after practicing for a cycle, you need to have a break time, otherwise there may be two bad consequences:

One is that the muscles produce tolerance, and secrete substances that make your muscles more resistant, causing you to find no feeling the more you practice. The second possibility is that the muscles are tearing all the time and not recovering. Otherwise, do you think that "ab torn abs" are people who tear every day but don't recover?

How is that different from coolies?

<> abs can be done at the same time to lose fat and gain muscle.

Increasing muscle mass equals increasing metabolism and helping to burn fat. It is advisable to do more full-body exercises, such as bodyweight squats and burpees, as these movements train multiple sets of muscles at the same time, which can burn fat and build muscle. In addition, after gravity training, the body will have an afterburn effect, and the muscles will continue to use energy for 24 hours after training to increase metabolism.

Aerobic training does not increase muscle mass significantly, so it does not help increase metabolic rate in the long term. When you stop systematic aerobic training, if you don't eat modestly, the chance of body fat** is very high. Moreover, long-term aerobic training will consume muscle, which is not conducive to muscle gain, so it is recommended that 30-45 minutes of aerobic exercise three times a week is enough.