How should a slightly chubby person have muscle? 10

No, fats (lipids) cannot be directly converted into muscles (proteins) What actually happens during workouts is that the body consumes the accumulated sugars (carbohydrates) and then uses the body's stored fat for energy. Therefore, in order to make the muscles stand out, the best way is to calculate the calories you eat, and then reduce them appropriately. At the same time, you are strengthening aerobic exercise to burn fat.

In addition, many people think that if you want to lose fat in your stomach, you need to do abdominal exercises such as sit-ups. Not really. There is a certain sequence of fat accumulation in the body.

When the body ingests a lot of sugars (such as steamed bread, bread, noodles and other starchy foods), the excess sugars will be converted into fat and absorbed by fat storage cells. The most easily absorbed fat in the human body is the abdomen, then the buttocks, chest, and finally the limbs. And the most likely to lose fat are the limbs, chest, buttocks, and finally the abdomen.

Therefore, no matter how you exercise, the order of fat loss is the same, and the key is to stick to aerobic exercise. With good nutrition, the foods of the nutrition pyramid should be eaten appropriately. Also, there are many ** experts who recommend it - eat more meals a day and eat fewer meals.

I'm tired ... Do your own research!

Walking more, insisting on walking for a few hours every day, it is indeed very useful, you don't need to be fast, you can walk slowly.

Obesity is when you have more fat and less muscle, and you look fat but don't have much energy.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.