Puff Girls have too much fat and too little muscle mass

Are you a "puff girl" who wants to lose weight but ends up with too much fat but not enough muscle? In pursuit of a slim figure, many women adopt the wrong method of dieting to control their weight, but are too lazy to exercise. Over time, they appear to be of normal weight or even thin, but their body fat ratio is too high and their muscle mass is insufficient.

Zhang Huiping, director of the nutrition department at the Ren'ai branch of Taipei Municipal United Hospital, said that women must consume appropriate calories and choose food carefully during the weight loss process to get adequate nutrients while controlling calories. They must also exercise to avoid problems such as excessive body fat and insufficient muscle mass.

Light fitness coach Lai Zhiqin also said that increasing the body's muscle mass can increase the resting metabolic rate, thereby increasing energy expenditure, because the proportion of calories consumed by muscle tissue in a day exceeds 25% of the body's total consumption. Even when sleeping, muscle tissue continues to consume calories. Increasing the body's muscle ratio can not only achieve the goal of weight control, but also make the body curves appear healthy and beautiful.

The best way to improve muscle mass is resistance training. Lai Zhiqin provides the following three exercises that can effectively train the leg, buttocks and back muscle groups, which can easily beautify your skin:

1. Overhead Squat

1. Keep your knees and toes in the same direction and raise your hands to your ears.

2. Squat down until your knees are at 90 degrees. When you go up, return to a standing position and do 12 to 15 reps per set. Perform 3 sets.

2. Bridge

1. Lie flat on the ground with your knees bent at 90 degrees. When moving, lift your hips until your thighs are in line with your body.

2. Use your hips to exert force, keep breathing, and return to the starting position when lowering. Do 12 to 15 times per set, and perform 3 sets.

3. Forward Reverse Fly

1. Lie forward with your legs slightly squatted, and your body moved forward as parallel to the ground as possible.

2. With your thumbs pointing upwards, open your hands until your shoulder blades are close together. Use your abdomen and back to push yourself down, and return to the starting position. Do 12 to 15 reps per set, and perform 3 sets.