Continuing from the previous post:A Happy Weight Loss Plan for a Fatty
In this blog post, let’s chat a bit about weight loss…
1. How to Define Being Fat
In recent years, more and more Chinese people have come to understand the significance of body composition…
Moreover, for men, being fat or thin is definitely not the only way to categorize physique.
And a skinny, stick-like figure is by no means a good physique either…
Just looking at height and weight can no longer fully reflect a person’s body shape.
There are very light skinny people, and there are also “skinny-fat” people who are light in weight but have low muscle mass and high body fat…
There are heavy fat people, and there are also heavy muscular men…
For the same height and weight, if you have more fat, you will look fat,
but if you have more muscle, you won’t look fat at all.
Muscle density is three times that of fat, so the same weight of fat takes up much, much more volume than muscle…
Therefore, what weight loss really requires is reducing your body fat percentage while increasing muscle mass.
2. How Do You Know Your Body Fat Percentage?
Of course, the simplest method is to use a scale that measures body fat…
If you don’t have one… you can also refer to the image below to estimate it yourself~~~~~
This chart is intended for people with a certain amount of muscle mass… If you have too little muscle, you won’t match these physiques at all…
Body Fat Chart
3. Why Do People Get Fat?
Getting fat is an interesting phenomenon. Humans instinctively convert surplus energy into fat and store it in the body.
This is a self-protection mechanism designed to be used in emergencies. In eras when food was scarce,
those who survived were the ones with strong energy storage capabilities. However, as human society evolved,
this function did not evolve along with it. Now, with an abundance of food, where going even a single day without eating is rare,
those with strong energy storage capabilities have now become fat~~~~
Of course, actually for most people… after starting work… the reason for gaining weight is…
As age increases, basal metabolic rate gradually decreases, and without exercise, the body can no longer burn off the daily energy intake like it used to.
So over time, fat gradually accumulates, usually starting in the abdominal area first.
4. How to Lose Weight?
First, you need to ensure that your daily energy intake is burned off. The method is exercise + increasing basal metabolic rate.
Everyone knows that exercise burns energy, but actually, most of the energy consumed is burned through basal metabolism.
You can strive to increase your basal metabolic rate by building muscle. Basal metabolism is the energy a person needs in a day doing absolutely nothing~~~
Basically, most of the energy consumed daily is burned through basal metabolism.
So increasing basal metabolism is very useful for burning off current excess energy~~~~
But this only prevents fat from increasing; how do you reduce fat?
There are two methods. One is to make energy intake significantly less than energy expenditure… essentially starving yourself.
At this point, the human body enters protection mode; basal metabolism may drop by half, leaving you lethargic and weak,
but it does indeed reduce fat content… This is actually the original purpose of humans storing fat…
This method is obviously not recommended; once normal eating resumes, fat will continue to accumulate, and it will accumulate preferentially.
The effective way to reduce fat is aerobic exercise, which not only reduces fat but also improves mood~~~
Of course, while cardio reduces fat, it also reduces muscle, so you should appropriately increase muscle mass through resistance training.
5. Afraid of Anaerobic Exercise Turning You Into a Muscle Man?
That is truly a magical thought…… Do you know how hard it is to build muscle?…..
With just that little bit of anaerobic exercise done during weight loss…. dreaming of becoming a scary muscle man is simply impossible….
6. To Skinny Readers
What? If you’re skinny and want to gain some muscle? Well, that’s beyond my scope now….~~~
Weight loss is manual labor; muscle gain is technical work, requiring much more knowledge and effort than weight loss~~~
Go seek answers on the great Zhihu…..
Oh oh, and also ET’sA Skinny Person’s Muscle-Building JourneyCheck it out~~~~
7. Update on My Weight Loss Progress
Time flies; I’ve been hitting the gym for over three months now. When I first started exercising, the fat dropped quickly.
Of course, it couldn’t stay that fast forever; progress over the last two months has been relatively steady.
Roughly losing 3-4 jin per month, body fat down by 1%, muscle up by 1%.
Currently, compared to before I started losing weight, my weight is down by 15 jin, and body fat is down by 9%~~~~
My current daily routine is exactly as planned in the previous post:
45 minutes on the elliptical machine + strength machines, just gradually increasing intensity and weight based on my own condition.
It looks like this process will continue for quite some time; I’ll report back to everyone then~~~~~
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