The principles of weight loss through physical exercise and modern bodybuilding standards
Physical exercise is the best choice for scientific and reasonable weight loss because all kinds of physical exercise consume energy, and the more energy consumed, the more significant the weight loss effect will be.
However, some exercises, though intense, are difficult to sustain for long periods; others, while not necessarily intense, can be performed for extended periods.
In terms of energy consumption, high-intensity sports such as sprinting consume a lot of energy per unit time, but the total energy consumption is low.
Moderate-intensity trail running or long-distance running can be sustained for a long time, resulting in greater total energy expenditure.
Based on this principle, long-duration, moderate-intensity exercise is a more suitable form of exercise for weight loss.
According to relevant experts, a person can burn more than 836.8 kilojoules of energy by taking a leisurely walk for one hour, burn 2092 kilojoules of energy per hour by cycling to and from work, and even burn 4518.7 kilojoules of energy per hour by walking up stairs.
Physical exercise is the best choice for scientific and reasonable weight loss. This is because, through three months of physical exercise, people with simple obesity can lose an average of 4.37 kg in weight, 1.43 cm in abdominal fat thickness, and as much as 3 cm in waist and chest circumference.
Such significant weight loss results must be the result of long-term physical exercise.
If you only want to lose weight through one or two months of physical exercise, you will often experience a rebound, and may even become more obese than before you started exercising.
Therefore, obese patients should develop a practical physical exercise plan based on their physical condition and body shape. When exercising, they should gradually increase the speed, intensity, and distance, and gradually increase the number of exercises, from single movements to combinations of multiple movements, and from simple movements to complex movements.
It must be pointed out that excessive exercise can be harmful to health; while insufficient exercise will not provide enough stimulation to the body and will not have a significant effect.
Only through scientific, gradual, and persistent physical exercise can significant weight loss results be achieved.
Physical exercise is the best choice for scientific and reasonable weight loss. Regardless of age, regular physical exercise can strengthen muscles, promote metabolism, improve heart function, promote the formation and occurrence of myocardial collateral circulation, improve myocardial hypoxia, improve ventilation, increase the range of chest movement, enhance resistance to respiratory diseases, reduce excessive adrenaline-induced nerve activity in the heart, reduce heart rate and arterial pressure response during exercise, reduce the occurrence of premature ventricular contractions caused by exercise, overcome mental distress, regulate cerebral cortex activity, enhance confidence in overcoming diseases, reduce the content of oxygen free radicals, increase the level of high-density lipoprotein, lower blood cholesterol concentration, and reduce the degree of arteriosclerosis, thus playing a role in weight loss, fitness, delaying aging, disease prevention, and longevity.
Section 2: Scientific and Reasonable Weight Loss and Slimming is the Foundation of Human Fitness and Beauty
I. Standards of Modern Human Physique
People have different understandings of the concept of bodybuilding. By combining the views of contemporary Chinese and foreign aestheticians on the beauty of the modern human body, we can roughly summarize the following ten standards of human bodybuilding that are basically consistent in our understanding.
(1) The bones are developed normally, the joints do not appear large or protruding, and the proportions between the various parts of the human body are appropriate and symmetrical.
(2) The shoulders are symmetrical, with the men's shoulders being wider and the women's shoulders rounder, slightly tapering downwards, without any feeling of shrugging or drooping shoulders.
Muscles are evenly distributed and elastic, showing a strong physique, with appropriate subcutaneous fat, and a full figure without being obese or bloated.
(3) The proportions of the head, torso, and limbs, as well as the connection between the head, neck, and chest, are appropriate; the proportions of the upper and lower body conform to the "golden ratio".
When standing, the longitudinal axes of the head, neck, torso, and feet are aligned on a vertical line.
(4) The face is rosy, the eyes are bright, the facial features are well-proportioned and coordinated with the head, and there are no physiological defects.
(5) Men have prominent chests that are slightly V-shaped when viewed from the front and back; women have firm, full breasts that do not sag and have obvious feminine features when viewed from the side.
(6) Men have a slightly thin but strong waist, which is slightly cylindrical, and there are visible abdominal muscle blocks in the abdomen; women have a thin but strong waist, which is slightly cylindrical, and the abdomen is flat, with the waist circumference being about one-third smaller than the hip circumference.
(7) The spine appears as a vertical line when viewed from the front and has a normal physiological curve when viewed from the side.
(8) The buttocks are round, protrude moderately, and do not sag.
(9) The lower limbs are long and slender, the thighs are soft and the calf is slightly high and prominent, without the feeling of being top-heavy.
(10) The arches of the feet are high, and there is no sense of bending when the legs are together, whether viewed from the front or the side.
Modern people have other requirements for physical fitness, such as men needing to be muscular, well-proportioned, have proper posture, and be strong; while women are required to have a naturally full figure, agile and powerful movements, and a healthy and curvaceous physique.
You might as well check your own body shape against the criteria one by one and see which parts do not meet the standards. Most people can achieve a certain level of physical fitness with hard training.
II. The Three Elements of a Healthy and Beautiful Physique
The three main elements of a healthy and beautiful human physique are body shape, bones, and muscles.
(1) Body type: A person’s body type varies from person to person. It is the overall reasonable index of a person (such as height, weight, etc.) and the scientific and reasonable proportion of various parts of the human body (such as sitting height, leg length, chest circumference, etc.), especially the beautiful appearance characteristics formed by the human body’s anatomical structure.
Human body types can be broadly categorized into three types: obese, well-proportioned, and slender.
(2) Skeleton: The skeleton is the "framework" that makes up the human body. It has the functions of shaping the human body, supporting the human body, protecting certain organs, and providing attachment points for muscles.
The size of bones is related to the development of a person's physique, and at the same time, it also has a great influence on the strength of muscles.
(3) Muscles: Muscles are the power organs of human movement. Whether it is a person's basic activity ability (such as walking, running, jumping, throwing, climbing) or various skills of production labor, they are all based on the contraction and relaxation of muscles.
Muscle quality is also an important indicator of a well-built physique.
Compared to bones, muscle development is less influenced by genetics. It can be achieved through physical exercise, which can lead to well-developed muscles, thicker muscle fibers, a more symmetrical and robust physique.
Third, adolescence is the best time to shape a healthy and beautiful physique.
Adolescence is the golden age of life, the peak of growth and formative period for teenagers.
You must seize this best opportunity, increase your nutrition and diet appropriately, actively participate in physical exercise, and carry out appropriate physical training, and you may be able to shape your body into a more beautiful one.
In childhood, boys and girls seem to have little difference in body shape.
Once puberty arrives, the physical appearances of boys and girls "go their separate ways".
Adolescents vary in body shape during puberty.
Some are of medium build, strong and graceful; some are tall and thin, and some are short and fat.
Adolescents' body shape is not only about changes in physical appearance, but also reflects their growth and development. Body shape is closely related to the body's physiological functions.
A chubby child is not necessarily muscular, but mainly has too much fat, which makes them prone to obesity in adulthood.
Tall and slender, with insufficient muscle strength and poor dexterity, they are prone to hunchback in childhood. If their chest is long and narrow, they are also prone to respiratory diseases.
Human body shape is based on the skeleton, and the development of the limb bones, spine, rib cage and pelvis has a significant impact on body shape.
During physical development, height is mainly determined by the growth of the lower limb bones and vertebrae.
Puberty is a period of rapid growth in height.
While genetic factors play a significant role in a person's height, acquired factors such as nutrition and physical activity also have a substantial impact.
Actively participating in physical exercise and engaging in appropriate physical training during puberty is an important way to promote height growth.
Because appropriate physical activity has a good stimulating effect on the epiphyseal cartilage and can also improve the blood supply to the bone, thereby promoting the proliferation and ossification of the epiphyseal cartilage and making people grow taller.
According to relevant personnel, the height of students of the same age can differ by 6 to 8 centimeters between schools where physical activities are well-developed and those where they are poorly developed.
Many Chinese teenagers are tall and slender, and to change this body type, the ratio of height to weight needs to be adjusted.
Generally speaking, height is largely determined by genetics, while weight, as well as chest, waist, and hip circumference which are limited by weight, are more influenced by the environment.
Therefore, it is entirely possible to improve body shape through weight management.
Body weight is determined by skeletal muscle, internal organs, and fat, with muscle and fat being highly variable factors.
A diet that increases weight can lead to weight gain, but weight gain does not necessarily result in a fit physique; this is where physical exercise comes in.
Male teenagers must rely on well-developed, broad, and full muscles to improve their physique and achieve a strong and powerful physique.
The body composition of teenage girls is slightly different from that of boys. Their bones are lighter, their internal organs and brain tissue are smaller, but their body fat accounts for a larger proportion than that of boys.
It is this greater amount of subcutaneous fat than in men that makes a young girl's body round and full, full of curves.
Excessive subcutaneous fat makes one appear obese.
To get rid of excess fat, you also need to rely on physical exercise.
You can't rely solely on dieting, otherwise it will harm your body's growth and development.
Furthermore, actively exercising and engaging in appropriate physical training to develop muscles will also lead to a more balanced, fuller, and more shapely figure.
Therefore, teenagers should seize this best opportunity to pay attention to increasing their nutrition, especially protein and calcium, actively participate in physical exercise, and conduct appropriate physical training, especially strengthening muscle training. Muscles are the master craftsmen who can shape the body, and it is possible to shape their bodies into more beautiful shapes.