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Training Principles

Scientific Principles of Fat Loss

Understand the physiological mechanisms of fat burning and how to achieve effective fat loss through training and diet.

减脂
fat-loss
训练原理

Scientific Principles of Fat Loss


Core Principle of Fat Loss


The essence of fat loss: Calories Burned > Calories Consumed


Basal Metabolic Rate (BMR)


Even without exercise, the body needs energy for basic functions:

  • Breathing, heartbeat
  • Temperature maintenance
  • Cell repair

    • Factors Affecting BMR:

  • Age: BMR decreases with age
  • Gender: Men typically have higher BMR
  • Muscle mass: More muscle = higher BMR

    • Activity Expenditure


    Includes daily activities and exercise:

  • Daily activities (walking, standing, etc.)
  • Structured training (gym, running, etc.)

    • Fat Loss Training Strategies


    1. Strength Training: Increase muscle mass, raise BMR

    2. HIIT Training: High intensity in short time

    3. Cardio Training: Direct fat consumption


    Fat Loss Nutrition Recommendations


    FactorRecommendation
    Calorie Deficit300-500 calories/day
    Protein1.8-2.2g per kg body weight
    CarbohydratesAdjust based on training
    Fat20-30% of total calories

    Common Mistakes


  • ❌ Only cardio, no strength training
  • ❌ Excessive calorie cutting
  • ️ Complete carb elimination
  • ✅ Strength + cardio combination is best

    • Related Exercises

    Click to view detailed instructions for related exercises