健身体脂20%左右，如何减到15%？英文双语对照

健身的时候体脂需要往下，这样那这个就需要我们从训练和饮食两方面来进行着手调整，帮助我们达到一个减肥的目的。

但是想要去达到这个目标，也是要根据你个人的实际情况来进行判断一下，所以接下来我们就从两个方面去进行分析。

第1种情况是你完全没有运动基础。

这个时候你可能从来没有接触过相关的健身训练，包括在饮食各方面都没有一个比较明确的方向，所以说你首先要去做的，就是去熟练的掌握一些基本的训练方法。

学习一些正确的训练动作以及合理的健身计划，可以在网络上找一些运动新手的锻炼计划同时需要调整你的饮食结构。

新手的健身训练通常会推荐每一周锻炼3~4次，这样会是一个比较好的频率

每一次训练从热身开始，再加上30分钟的力量训练，以及30分钟的有氧训练，在进行最后的放松和休息。

力量训练推荐先从固定器械开始，多进行一些大肌肉群，比如说胸部，肩膀，背部，腿部的肌肉练习。

每个部位选择1~2个训练动作，每个动作练习3~4组。重量的选择保持在每组10~15次。

有氧运动可以使用跑步机椭圆机，进行30分钟的训练。

具体的训练看你的实际训练条件，如果没有器械的话你可以先采用自重的训练，比如说俯卧撑，深蹲，引体向上这些练习来锻炼。

饮食的话我们就要先从控制食物的摄入量开始减少你每一顿饭吃的数量同时，避免吃一些油脂，太高的油炸类食物，甜点以及饮料，高糖分的食物。

多吃一些优质的蛋白质以及粗杂粮，同时摄入足够的蔬菜和水果。

每一顿饭保证有碳水化合物，蛋白质以及膳食纤维的补充。

第2种情况，当你拥有一定的训练基础之后。

这个时候，你可能在训练和饮食这方面或多或少都会有一定的了解，但是体质还是没有达到一个满意的程度，那这个时候你要做的就是进一步的降低热量摄入，同时提高运动强度。

训练方面可以从训练的重量，训练的组数来进行提高，加大我们的热量消耗。

有氧训练的强度也可以来通过提高时间，或者是进行一些高强度的间歇训练来加大消耗。

其实当你的锻炼目标不是很远大的时候，基础的健身训练以及一些良好的生活习惯，是完全可以帮助你打造好的身材，所以说并没有什么难的，最重要的是方法要正确。

重要的是坚持训练。

Fitness when body fat needs downward, such that needs us this from training and food two respects undertake beginning to adjust, help us achieve a goal that reduce weight.

But want to achieve this goal, also be to want to undertake be judginged according to the actual condition of your individual, so next we undertake an analysis from two respects.

The 1st kind of circumstance is you do not have athletic base completely.

You never may have engaged this time relevant fitness trains, include to be in food each respect the direction with clearer neither one, say you want to do above all so, go namely skilled control a few basic training methods.

Study a few right training movements and sound gymnastical plan, the plan can take exercise to need to adjust your dietary structure at the same time in what new hand of a few motion seeks on the network.

Gymnastical training of the novice can recommend every a week to exercise 3~4 normally second, such meetings are a better frequency

Every time training begins from warm up, train plus force of 30 minutes, and training of 30 minutes having oxygen, undertaking final relaxation is mixed rest.

Force training is recommended begin from fixed appliance first, undertake a few big muscle more group, e.g. bosom, shoulder, back, the muscle of leg ministry practices.

Every place chooses 1~2 training movement, every movement practices 3~4 group. The choice of weight maintains in every groups of 10~15 second.

Motion having oxygen can use machine of ran machine ellipse, the training that undertakes 30 minutes.

Specific training treats your actual training condition, if without the word of appliance you can use self-prossessed training first, e.g. push-up, crouch greatly, these exercises come to pull-up take exercise.

Dietary word the amount that we are about to begin to reduce each your meal to eat from control alimental intake first at the same time, avoid to have a few oil, too tall deepfry kind food, desert and beverage, the food that high in syrup distributes.

Have a few high grade protein and thick food grains other than wheat and rice more, absorb enough vegetable and fruit at the same time.

Each meal assures to have carbohydrate, protein and prandial fibrous are compensatory.

The 2nd kind of circumstance, after having certain training base when you.

This moment, you are training and this respect can have food understand certainly more or less, but constitution or the level that did not reach a satisfaction, what you should make this time is farther reduce quantity of heat to absorb, increase athletic strength at the same time.

Training respect is OK the weight from training, the set number of training will undertake rising, the quantity of heat that increases us is used up.

The intensity of training having oxygen also can be passed increase time, the intermittent training that perhaps has a few high strength will increase use up.

Exercising a target when yours actually is not very ambitious when, gymnastical training of the foundation and a few good habits and customs, it is the figure that can help you completely had been made, it what say so and do not have is difficult to what say so and do not have, the most important is the method wants correct.

Important is to insist to train.