减去身体脂肪你需要知道的10件事

减去身体脂肪你需要知道的10件事10 Things You Need To Know To Lose Body FatWanting to lose weight is too broad of a claim. In almost all cases, what you actually want to lose is body fat. It’s only that excess layer of soft fat that’s hiding your sexier physique! Resorting to drastic weight loss methods will sacrifice your precious muscle mass, leaving you looking (and feeling) starved and weak. This is certainly not a desirable result for women either!想减肥是一个很宽泛的宣称。

在几乎所有情况下，你实际上想减去的是身体脂肪。

就是掩藏了你的性感身体的多余层的软脂肪！采取严厉的减肥方法会牺牲你宝贵的肌肉，让你看起来（和感觉）饥饿和虚弱。

这当然不是女性的理想结果！So, we need to lose body fat while preserving existing muscle mass to reveal a fantastic figure. Here are 10 essential tips to help you reach that beach body you deserve!因此，我们需要减肥同时保持现有的肌肉量来展示出一个神奇的数字。

这里有10个重要的技巧，能帮助你达到你应得的性感身体！1. Don’t Starve Yourself不要饿着自己In order to lose body fat, you must be eating less than you are burning. In other words, you need to have a caloric deficit.为了减肥，你必须吃的比你燃烧的要少。

换句话说，你需要有一个热量赤字。

Experiment with your diet to find your maintenance calories, i.e. the amount of calories required to maintain your current weight. When you think you have found it, reduce it by 500-800 calories per day. Cutting calories to dangerously low levels will lead to muscle loss with fat staying put! Use a calculator to estimate a good starting point.用你的饮食试验找到你的能维持体重的维持卡路里量，即所需的热量。

当你认为你已经发现了它时，每天减少500-800卡路里。

将热量降低到危险的低水平会导致肌肉损失，而脂肪仍留着！用计算器来估计一个好的起点。

2. Be Careful With Cardio小心有氧运动With your diet on point, cardio can speed up fat burning by using up extra calories. However, getting carried away will actually hurt your progress. Too much intense cardio in a caloric depict can turn your body catabolic, shedding muscle over fat. This will also make you feel depleted, flat and tired!有了正确的饮食，有氧运动可以通过消耗额外的热量来加速脂肪燃烧。

然而，得意忘形会伤害你的进步。

太剧烈的有氧运动可以代谢你的身体代谢，减去肌肉而不是脂肪。

这也会让你感到枯竭、疲惫、劳累！To lose body fat as fast as possible, use cardio, but limit it to a maximum of 3 x30min sessions per week.为了尽可能快速减肥，使用有氧运动，但限制在每周最大量为3×30min。

3. Start Weightlifting开始举重Yes, that’s right, weight lifting is actually a great way to supercharge fat loss! It’s a common misconception that it can only be used to build muscle. In this case, you can use it to maintain muscle mass and burn a significant amount of calories.是的，没错，举重是一种增强减脂速度的好办法！普遍无解它只能用来增肌。

在这种情况下，你可以使用它来维持肌肉量，燃烧大量的热量。

For best results pick a popular barbell routine (such as ―Strong Lifts‖). These full body movements will engage the most muscles at once and burn off fat like a knife through butter!为了效果最好，选择一个流行的杠铃例程（如―强举重‖）。

这些全身的动作会使大部分肌肉同时参与，像刀切黄油一样快速燃烧脂肪！4. Control Your Carbs控制你的碳水化合物Low carb is not the answer for everyone. However, many can benefit from cutting carbs and boosting protein/fats. But depriving yourself of carbohydrates for too long can lead to muscle loss and generally feeling lifeless. Manipulate your carbohydrates primarily before and after your workouts for best results!低碳水化合物并不是每个人的答案。

然而，许多人可以从减少碳水化合物和提高蛋白质/脂肪摄入种收益。

但太长时间不摄入碳水化合物会导致肌肉减少，一般会感到死气沉沉的。

为了最佳效果，主要是在你的训练前后控制碳水化合物摄入！5. Allow Yourself Time to Transform给你自己时间转变Don’t set unrealistic expectations; otherwise, your impatience will force you into dramatic measures. Depending on how much body fat you need to lose, commit to at least 3 months of solid commitment to the cause. You may well look like a different person!不要设定不切实际的期望；否则，你的不耐烦会迫使你采取夸张的措施。

根据你需要减去的身体脂肪量，承诺用至少3个月的时间努力减肥。

你可能会看起来像一个不同的人！Make sure you track your caloric intake, weight and before/after photos.确保跟踪你的卡路里摄入量、体重和之前/之后的照片。

6. Eat a Grapefruit Before Sleeping睡觉前吃一个柚子Now, this may sound like one of those bogus claims, yet medical studies have actually found grounds for grapefruit’s metabolism boosting abilities. Try squeezing or eating a fresh grapefruit every night before bed!现在，这可能听起来像是那些虚假的声明中的一个，但医学研究实际上已经找到了理由，柚子能提高新陈代谢能力。

尝试每晚睡觉前挤汁或吃个新鲜柚子！7. Are You Hungry? Good!你饿吗？很好！If you are dieting correctly you are going to feel hungry at times. Otherwise, something has gone wrong in the calories department. If you’re severely restricting your calories and suddenly don’t feel hungry an ymore, your metabolism has slowed down. However, you need a fast metabolism on your side to help with fat loss efforts.如果你正确地节食，那有时候你会感到饥饿。

否则，你的热量系统里某些东西已经坏了。

如果你能严格限制你的卡路里摄入，而突然不觉得饿了，那你的新陈代谢已经减慢了。

然而，你需要一个快速的新陈代谢来帮助减肥。

You should feel moderately hungry when you wake up and between meals, but not excessively. A weekly ―cheat meal‖ can be used to fire up your metabolism once more!当你醒来并在两餐的中间时，你应该感到适度的饥饿。