i want to ask coach 23 how many pounds can i lose in a month

A:If you want to lose weight safely and effectively, don't get hung up on time. Enjoy every drop of sweat and every bit of effort in your workout flow. In the end, what you gain is much more than just the number on the scale.

How much weight can be lost in a month depends on certain conditions. First is yourbase weight. For someone weighing 100kg, losing 10kg in a month is not surprising, but for someone weighing 50kg, losing 4kg in a month can be harmful. Next is yourbasal metabolic rate and muscle mass. Two people doing the same training will have different results because the person with higher muscle mass will have a higher metabolism. Therefore, to lose fat, don't just do aerobic exercises; appropriate strength training will make your fat loss more significant.

Want to know what proportion of your initial weight should be fat loss? This brings us to your Body Mass Index (BMI).

BMI is an indicator closely related to the total amount of body fat. It considers both weight and height, is simple, practical, and can reflect overall overweight and obesity. So as long as your BMI reaches the normal range, you basically have a healthy and standard body.

Body Mass Index (BMI) = weight (kg) ÷ height^2 (m)

You can calculate your current BMI based on your height and weight, and then compare it to see how far you are from the standard value.

However, since BMI calculation does not account for fat, some people may have a BMI that exceeds the standard but do not look fat. For example, a person with a lot of muscle may have a BMI above the normal range due to the high proportion of muscle in their weight. If their body fat percentage is low, they do not need to lose weight.

A:There are many causes of pain. Since the coach is not a doctor, it is recommended tosee a doctor first. If there is an injury, rest first. Health is a lifelong matter; recover well before exercising again. If the pain is due tomuscle soreness in the anterior tibialis caused by exercise, you can use a foam roller to relax. Place the foam roller on the front of the shin and roll to relax the fascia, then do more stretches for the anterior tibialis.

Kneel upright on a mat, sit on your heels, shift your weight back to lift your knees off the ground, and place your hands behind you to support your body and maintain balance.

This type of pain is generally common in running, andmost of the time it is caused by incorrect running posture. Another possibility is insufficient warm-up before exercise. I hope everyone does not exercise blindly and learns some exercise-related knowledge before starting.

A:There is no definite time. Whether you exercise in the morning or evening, before or after meals, it doesn't matter. If you have enough enthusiasm and goals, you can train well at any time. Of course, I have met some people who can't sleep after exercising at night due to excessive dopamine secretion, so they are not suitable for night workouts. Apart from that, any time is suitable as long as your body feels fine. What you need to focus on is how to complete your training with concentration and dedication. As long as you put in the effort, your training will be effective, regardless of the fixed time.

A:For running, I suggest not running too fast.A steady pace not only achieves good fat-burning effects but also ensures that your leg muscles are not too tense.A clear example is that sprinters, who run very fast, generally have more developed leg muscles, while long-distance runners, who run at a more even pace, tend to have thinner legs than sprinters. However, to achieve excellent weight loss results, running alone is not enough. It is recommended to combine it with strength training.

Generally, strength training can burn 0.22-0.65 kcal per minute per kilogram of body weight, while aerobic exercises like running can only burn 0.11-0.22 kcal per minute per kilogram of body weight. I hope everyone can learn scientific fitness and have a healthier body and physique.