揭秘体脂率降低的十大神秘秘诀，99%的人未曾知晓！

Revealing the Top Ten Mysterious Secrets to Lower Body Fat Percentage, Known to Only 1% of People!

1. 你身上的每磅肌肉，每天至少都会帮你消耗35—50卡路里的热量。如果你有10磅肌肉，他们每天会燃烧350 — 500卡路里，如果你有20磅肌肉，每天就会燃烧700 — 1000卡路里！ 这是力量训练对女性最大的一个好处。

1. Every pound of muscle on your body helps you burn at least 35 to 50 calories every day. If you have 10 pounds of muscle, they will burn 350 to 500 calories daily, and if you have 20 pounds of muscle, you will burn 700 to 1,000 calories daily! This is one of the biggest benefits of strength training for women.

2. 长期的健身对女人的脸很有帮助，想要变得更美丽是每个女人的天性！在健身的同时会出大量的汗，身体里的毒素会通过出汗的方式排除体外！这样就可以做到健身美容的效果，它能让女人脸部的皮肤越来越白，越来越嫩，越来越有弹性！同时健身的人的消化功能也很好，肠道解毒，让女人身体里的毒素越来越少！

2. Long-term fitness is very beneficial to a woman's face. The desire to become more beautiful is a natural instinct for every woman! While exercising, a large amount of sweat is produced, and toxins in the body are expelled from the body through sweating! This way, you can achieve the effect of fitness and beauty, which can make a woman's facial skin whiter, softer, and more elastic! At the same time, the digestive function of those who exercise is also good, detoxifying the intestines, and making the toxins in a woman's body decrease over time!

3. 由于女性体内促进肌肉增长的激素含量远远低于男性，所以女性通常不会因为进行举重训练而导致体型格外魁梧。这也是美国年轻女性纷纷热衷力量训练的原因之一。

3. Due to the significantly lower levels of hormones that promote muscle growth in women compared to men, women typically do not develop an exceptionally muscular physique from weightlifting. This is also one of the reasons why young American women are increasingly enthusiastic about strength training.

4. 掌握这些让脂肪不断下降的技巧，融入日常生活。一个月后再测体脂率、再看身形变化，你一定会有惊喜！不是一天两天长胖的，减肥也不可能一蹴而就！

4. Master these techniques to keep the flab from not falling off, and incorporate them into daily life. After a month, retest your body fat percentage and take another look at your body shape changes, you will definitely be delighted! It's not just a day or two of long-term effort, nor can weight loss be achieved overnight!

5. 通过举重训练，女性的最大力量负荷可以增加30%―50%，不仅抱孩子、洗衣服、干家务会变得分外轻松，从事其他活动也不容易造成损伤。

5. Through weightlifting training, a woman's maximum strength load can increase by 30% to 50%, making tasks such as holding a baby, washing clothes, and doing household chores particularly easy, and it is also less likely to cause injuries during other activities.

6. 不可否认，每个人都想让自己容光焕发，都在寻找让自己看起来更年轻的秘诀。如果你想让自己精力充沛，看起来更年轻，力量训练就必须是你健身中至关重要的一部分。

6. Undoubtedly, everyone wants to look radiant and seeks the secrets to appear younger. If you want to stay energetic and look younger, strength training must be an essential part of your fitness routine.

7. 通过训练增强腿部和身体核心部位的肌肉力量可以帮助身体建立牢固的基础，增加整体的平衡和协调能力。这一点也会随着年龄的增长变得愈加重要。

7. Strengthening the leg and core muscle through training can help build a solid foundation for the body, increasing overall balance and coordination. This becomes increasingly important as one ages.

8. 预防心脏疾病。其实每个人都应该有自己的健身项目，加强对身体的锻炼，可以降低血压和身体内的胆固醇水平，也可以增加心脏的肺活功能，使血管的供应率达到一个比较高的水平，那么就可以离心脏病远一点也可以比较好的维护心血管的健康。

8. Prevent heart disease. In fact, everyone should have their own fitness program. Strengthening physical exercise can reduce blood pressure and cholesterol levels in the body, as well as enhance the lung function of the heart, making the vascular supply reach a relatively high level. This way, one can stay further away from heart disease and better maintain the health of the cardiovascular system.

9. 预防肥胖。很多中老年人群都出现了肥胖的情况，年轻人出现肥胖的情况也比较多，大多数人都并没有定期运动的习惯，如果在这个过程中可以坚持健身，那么肥胖的情况就能够很好的避免，对身体健康的呵护也有着重要的影响，可以减少很多疾病的出现概率。

9. Prevent obesity. Many middle-aged and elderly people have developed obesity, and there are also a significant number of young people suffering from it. Most people do not have a regular exercise habit. If they can persist in fitness during this process, obesity can be effectively avoided, and it also has a significant impact on maintaining physical health, reducing the probability of many diseases.

10. 不管是女人还是男人，我们都关心自己的身体！而健身最明显的变化就是身材变得完美！长期健身之后，可以降低我们的体脂率，使我们的肌肉线条更为立体。同时，健身可以让女人拥有小腿细腰马甲线，腰围对男人来说是致命的诱惑！

10. Whether it's men or women, we all care about our bodies! The most obvious change from fitness is the perfect figure! After long-term fitness, we can reduce our body fat percentage and make our muscle lines more defined. At the same time, fitness allows women to have slender calves, a small waist, and a马甲line, while a small waist is a deadly temptation for men!

11. 相同的身高体重，体质指数BMI是相同的！

11. For the same height and body weight, the body quality indicator BMI is the same!

12. 力量训练可以防止或延缓骨质疏松，这对女性来讲尤为重要。

12. Strength training can prevent or delay osteoporosis, which is particularly important for women.

13. 肌肉是塑形的利器！肌肉的密度比脂肪高得多，同样重量的肌肉和脂肪完全是不同的体积！前者在腹部是马甲线后者就是水桶腰，常规的力量训练不会让女性的肌肉变得又粗又壮，因为女性身体里没有足够的睾丸素。如果你立志成为一名女性健美运动员，那么你需要每天花数小时进行专门的高强度训练才可能让自己的肌肉粗壮起来。

13. Muscles are the tools for shaping! The density of muscles is much higher than that of fat, and muscles and fat of the same weight are completely different in volume! The former can be abdominal six-pack abs while the latter is a pot belly. Routine strength training will not make a woman's muscles become thick and bulky because women's bodies do not have enough testosterone. If you aspire to become a female bodybuilder, then you need to spend several hours a day on specialized high-intensity training to possibly make your muscles bulky.

14. 如果是很普通的男生，对健身没有任何常识和见解的，在他们眼里练力量的女生和学理科的女生是一个系列---请脑补神雕侠侣里裘千尺，

14. If he's an ordinary guy with no knowledge or insight into fitness, in his eyes, girls who train for strength and girls who study science are part of the same category --- please imagine Qiu Qianshi from the novel "The Return of the Condor Heroes" by Jin Yong.

15. 女人坚持健身的十大好处，我们都知道经常健身对人是有好处的，那么大家知道女人坚持健身的十大好处吗，下面就让我来给大家说一说女人坚持健身的十大好处都是哪些吧，一起来看看！

15. The Top 10 Benefits of Women Sticking to Fitness, We all know that regular exercise is beneficial to us, but do you know the top 10 benefits of women sticking to fitness? Let me tell you about the top 10 benefits of women sticking to fitness, let's take a look together!

16. 这是力量训练最重要的优点之一。我们总是想找到减肥的秘诀，而这就是减肥的第一秘诀！ 力量训练可以提高新陈代谢率，增加每天基础代谢所消耗的卡路里，让你每天在不知不觉中消耗更多的卡路里，减少更多的脂肪。

16. This is one of the most important advantages of strength training. We are always looking for the secret to losing weight, and this is the first secret to weight loss! Strength training can increase the metabolic rate, adding more calories burned in the daily basic metabolism, allowing you to unknowingly burn more calories and lose more fat every day.

17. 举重练习可以减少体内“坏胆固醇”的含量，提高“好胆固醇”的含量，同时还能缓解高血压。尤其对于患有心血管疾病的`中老年患者，其疗效尤为显著。连续4个月坚持举重训练，人体代谢葡萄糖的能力会增加23%，从而大大降低患糖尿病的几率。

17. Weightlifting exercises can reduce the level of "bad cholesterol" in the body, increase the level of "good cholesterol," and also alleviate hypertension. Especially for middle-aged and elderly patients with cardiovascular diseases, the efficacy is particularly significant. By consistently engaging in weightlifting training for four consecutive months, the body's ability to metabolize glucose can increase by 23%, thereby greatly reducing the chance of developing diabetes.

18. 通过举重训练，女性脊椎骨的含钙量可以在短短半年内增加13%。再配合适当的饮食，可以很好地抵御由缺钙导致的骨质疏松症。许多美国中老年妇女热衷于举重训练，主要就是出于这个考虑。

18. Through weightlifting training, the calcium content in a woman's spine can increase by 13% in as little as half a year. When combined with an appropriate diet, it can effectively combat osteoporosis caused by calcium deficiency. Many middle-aged and elderly American women are enthusiastic about weightlifting training, primarily for this reason.

19. 女性连续两个月每周进行2―3次的举重训练，可减去1、6公斤的脂肪而“制造”近1公斤的肌肉。而且，通过锻炼获取的肌肉还会继续消耗热量，500克肌肉每天要燃烧35到50卡路里的'热量。而一般的有氧运动是无法达到这样的效果的。

19. Women who engage in 2-3 weightlifting sessions per week for consecutive two months can lose approximately 1 to 6 kilograms of fat while "manufacturing" nearly 1 kilogram of muscle. Moreover, the muscle gained through exercise will continue to burn calories, with 500 grams of muscle burning 35 to 50 calories daily. General aerobic exercises cannot achieve such results.

20. 力量训练能增强我们的肌肉和肌腱，从而减少受伤的可能性。随着我们年龄的增长这一点会变得越来越重要。

20. Strength training can strengthen our muscles and tendons, thereby reducing the likelihood of injury. As we age, this becomes increasingly important.

21. 一般所有人的印象里女人都是瘦弱的、娇小的，通过长期的健身可以使女性的体质更强，让身体素质更好！健康也可以得到很明显的改变，提高身体的免疫力，避免腰椎疾病，颈椎病，让一些流感病毒无机可乘！

21. In the impression of most people, women are usually slender and petite. Through long-term fitness, women's physical constitution can be strengthened, and their physical health can be improved! Health can also be significantly improved, enhancing the body's immunity, avoiding lumbar diseases, cervical spondylosis, and preventing some flu viruses from taking advantage!

22. 塑造体型。大多数女性本身的体重并没有超出正常范围的多少，可是看起来整个人的体态并不好，甚至给人一种臃肿肥胖的感觉，主要是肌肤中的赘肉太过松弛所引起的。如果女性朋友可以增加力量型的训练，就可以让肌肉变多，也可以让肌肤变得更加的紧致，所以可以让女性朋友看起来更具有线条，没对体型的塑造有着很大的帮助。

22. Shaping Body Shape. Most women's actual weight is not much beyond the normal range, but their overall body posture does not look good, and even gives an impression of being bulky and overweight, mainly due to the excess skin being too loose. If female friends can increase strength training, they can increase muscle mass and also make the skin tighter, so it can make female friends look more fit and have a greater help in shaping the body.

23. 已经证明，力量训练具有增加肌肉，减少脂肪，改善心血管功能等等许多益处，除此之外，力量训练对女性还有很多积极的心理作用，让女性感觉更强大、更安全、更自信。

23. It has been proven that strength training has many benefits such as increasing muscle mass, reducing fat, improving cardiovascular function, and so on. In addition to these, strength training also has many positive psychological effects on women, making them feel stronger, safer, and more confident.

24. 力量训练可以降低血压和胆固醇水平。这些都是女性开始进行力量训练的最好理由，因为心脏病是女性的重要杀手，每年都有大量女性死于心脏病。

24. Strength training can lower blood pressure and cholesterol levels. These are the best reasons for women to start strength training, as heart disease is a major killer of women, with a large number of women dying from heart disease each year.

25. 衰老是不可避免的。力量训练可以帮助你减少脂肪，紧实身体的各个部位，让你有强健的体魄来塑造一个温暖而强大的角色，可以减少跌倒和损伤，帮助你平静、优雅、从容的老去。

25. Aging is inevitable. Strength training can help you reduce fat, firm up various parts of your body, and give you a robust physique to shape a warm and powerful character. It can also help reduce falls and injuries, and assist you in aging calmly, elegantly, and gracefully.

26. 但对于稍稍有点眼界不随意先入为主去判断一个女生的男生来说，他并不会胡乱下定义，胡乱贴标签，首先他会觉得这个女生比较特别，他会产生好奇，或许会以此作为第一次搭讪的理由，在慢慢的相处中，他会发现这个女生更多的特质，总的来说，一个在健身房练力量的女生比起冷冰冰的女生来更容易获得关注

26. However, for a boy who has a bit of perspective and doesn't jump to conclusions about a girl without thinking, he won't arbitrarily define or label her. First, he'll feel that the girl is rather special, and he'll feel curious, perhaps even using this as an excuse for the first approach. As they slowly get to know each other, he'll discover more of her unique traits. In summary, a girl who exercises strength in the gym is more likely to attract attention than a cold, unapproachable girl.

27. 力量训练对于女性的好处都可以归结为一点：整体生活质量的提高。你可以通过普通的力量训练提高自己的健康水平，改善自己的精神状态，更轻松、自如的完成自己喜欢的各种活动，提升自信心。

27. The benefits of strength training for women can all be summed up in one point: an improvement in overall quality of life. You can enhance your health level, improve your mental state, perform your favorite activities more easily and naturally, and boost your self-confidence through regular strength training.

28. 实验对象经过10周的力量训练，能够有效缓解抑郁症，其疗效比心理咨询更为显著。女性通过举重等力量训练，能够增强自信，提高抵御外来压力的能力，具备更良好的心理素质。

28. The subjects who underwent 10 weeks of strength training were able to effectively alleviate depression, with the efficacy being more significant than that of psychological counseling. Women who engage in strength training such as weightlifting can enhance their self-confidence, improve their ability to resist external pressures, and possess better psychological quality.

29. 肌肤更好。在健身的过程中会大量的排汗，汗液是通过汗腺孔来进行释放的，所以可以清除毛孔中的灰尘，也可以比较好的缓解油腻和死皮的症状，让毛孔更加的干净，也就让肌肤变得更加的光洁。在运动的过程中也能够促进血液的循环，可以让气血变得更加的充足，所以整个人都会看起来更加的有活力，肌肤能够透露出白里透红的健康魅力。

29. The skin becomes better. During the process of fitness, there is a large amount of sweating, and sweat is released through the sweat glands. Therefore, it can clear the dust in the pores, and also effectively alleviate the symptoms of oiliness and dead skin, making the pores cleaner, which in turn makes the skin look smoother and brighter. The process of exercise also promotes blood circulation, allowing the Qi and blood to become more abundant, so the whole person looks more energetic, and the skin can reveal a healthy charm with a rosy tint.

30. 举重练习可以减少体内“坏胆固醇”的含量，提高“好胆固醇”的含量，同时还能缓解高血压。尤其对于患有心血管疾病的中老年患者，其疗效尤为显著。连续4个月坚持举重训练，人体代谢葡萄糖的能力会增加23%，从而大大降低患糖尿病的几率。

30. Weightlifting exercises can reduce the content of "bad cholesterol" in the body, increase the content of "good cholesterol", and also alleviate hypertension. Especially for middle-aged and elderly patients with cardiovascular diseases, the efficacy is particularly significant. By persistently engaging in weightlifting training for four consecutive months, the body's ability to metabolize glucose can increase by 23%, thereby significantly reducing the chance of developing diabetes.

31. 预防骨质疏松。骨质疏松是当前生活中比较常见的一种疾病，尤其是中老年女性遇到骨质疏松的概率比较高，绝经之后的女性出现骨质疏松的概率明显高于男性。如果在这段时间内能够注重健身训练增加骨质的密度，让骨骼更加的强壮，那么就能够预防骨质疏松，减少该疾病的出现概率，同时也应该要注意做好相关的营养补充工作。

31. Preventing Osteoporosis. Osteoporosis is a relatively common disease in daily life, especially for middle-aged and elderly women, who have a higher probability of developing osteoporosis than men, especially after menopause. If one can focus on physical training during this period to increase bone density and make the bones stronger, it will help prevent osteoporosis, reduce the incidence of the disease, and it is also important to pay attention to the nutritional supplementation related to this issue.

32. ❤️养成良好的生活饮食习惯，生活化减脂，是养成易瘦体质的关键。

32. Cultivating a healthy lifestyle, enjoying nutritious food, and reducing obesity are key factors in maintaining a good physique.

33. 相同的身高体重、不同的体脂率，外观、身形看起来却完全不同！

33. Different in height, body weight, body shape, different in appearance, posture, all look completely different!

34. 通过举重等力量训练，不但能够促进骨骼肌的发育，还有助于增强软组织和关节的牢固程度。举重训练可成功减缓和消除背部的慢性疼痛，其有效率高达80%。

34. Through weightlifting and other strength training exercises, not only can the development of skeletal muscles be promoted, but it also helps to enhance the robustness of soft tissues and joints. Weightlifting training can effectively alleviate and eliminate chronic back pain, with an efficacy rate as high as 80%.

35. 增强关节周围的肌肉是预防伤病和加快伤病恢复最好的方法。例如，膝关节伤病康复过程中的最佳方式就是加强股四头肌和小腿的肌肉。

35. Strengthening the muscles around the joints is the best way to prevent injuries and accelerate recovery from them. For example, strengthening the quadriceps and the muscles of the lower leg is the optimal method during the rehabilitation process for knee injuries.

36. 由于现在大多数女性的工作都比较忙碌，并没有特别多的时间参加爬山等户外活动，所以本身的运动时间就相对来说比较少，如果能坚持每天到健身房锻炼，那么能得到的好处也是比较多的，并且能够容易坚持下去。

36. As most women are quite busy with their work these days and do not have much time for outdoor activities like hiking, their exercise time is relatively less. If they can persevere and go to the gym every day, the benefits they can gain are quite substantial, and it would be easier to maintain their exercise routine.

37. 20%～25%是女性较为理想的体脂率，体脂率太高或着太低都不推荐！

37. 20% to 25% is considered a relatively ideal body fat percentage for women, and body fat percentages that are too high or too low are not recommended!

38. 男生怎么看待力量区的女生，健身的好处是数之不尽的，生活中很多人都是喜欢运动的，对于那些愿意到健身房力量区锻炼的妹子，会由衷地欣赏那种散发着健康气息的美，暗暗想着这样的女朋友给我来一打，下面看男生怎么看待力量区的女生。

38. How do guys perceive girls in the strength area? The benefits of fitness are countless, and many people in life enjoy sports. For those girls who are willing to work out in the gym's strength area, they sincerely admire that healthy beauty exudes, secretly thinking that I would love to have a girlfriend like that, a dozen of them, and now let's see how guys view girls in the strength area.

39. 女性连续两个月每周进行2―3次的举重训练，可减去1、6公斤的脂肪而“制造”近1公斤的肌肉。而且，通过锻炼获取的肌肉还会继续消耗热量，500克肌肉每天要燃烧35到50卡路里的热量。而一般的有氧运动是无法达到这样的效果的'。

39. Women who engage in weightlifting training 2-3 times a week for consecutive two months can lose 1 to 6 kilograms of fat while "manufacturing" nearly 1 kilogram of muscle. Moreover, the muscle gained through exercise will continue to burn calories, with 500 grams of muscle burning 35 to 50 calories per day. General aerobic exercises cannot achieve such effects.