How do you want to effectively reduce fat? Anaerobic + aerobic

Why do I insist on running and controlling my diet every day? I still haven’t seen the effect for a month? Is there a fitness method that is most suitable for fat people? How can I adjust myself? Such doubts and problems are always filled in the mind of fitness er, then how to practice in order to achieve fat reduction effect?

First of all, why do you want to go running?

Usually you are asking people how to start fat loss fitness, and the answers are often strikingly similar: running, running, running.

Why are you running? The answer is simple. As an aerobic exercise, running is the most simple and brainless. As long as you have the necessary equipment, you can go out to participate in sports. On the road, you will often encounter the same runners as you. At this time, you will feel that you are not alone, and try to run forward. If a friend decides to practice with you, this journey will often be happier.

If you use the game as a metaphor, "running" can be regarded as a novice entry skill, its main function is to let you stick to the confidence of sports. Aerobic exercise (here, running) is not always the fastest and most efficient exercise. But it is more expensive and the effect is gradually seen. No matter how tall or thin you are, just start running and stick to it. (At least January to March ) Your fat loss road is open.

For most of them who don't want to go to the gym, there are no partners who know how to exercise, and they can't make up their minds, or they can run honestly. You must stick to it first, then consider hiit , crossfit and other fitness methods. When running, a kind of snowballing exercise, constantly accumulating, each time the fat is burned, the body will naturally lose weight.

What should I do after I keep running?

Low intensity, long-term aerobic training. Compared to anaerobic muscle training, the fat in exercise is indeed high. However, in the long-term and long-term, the total fat and calories consumed by aerobic exercise are less than the high-intensity anaerobic and HIIT training.

The fat-reducing effect of high-intensity exercise has continued, and even exceeded the low-intensity training within 24 hours. The duration of burning fat and calorie consumption in high-intensity exercise lasts for about 72 hours. That is to say, the effect of high-intensity training is to lie thin, that is, to maintain high heat and high fat consumption efficiency after exercise.

In other words, the best way to reduce fat and gain muscle is: resistance to anaerobic training + aerobic exercise

Does the word resistance to anaerobic training sound high? In fact, when you extract a few of them, you will suddenly become more open.

push ups:

When you hold up, your arms are straight, and the chest will pull the shoulder blades away from the sides, making the back look like a sphere. When you go down, bend your elbows to 90 degrees, the shoulder blades of the back are completely attached together, so that the back looks like a flat tabletop, and the waist and abdomen should be tightened and cannot be collapsed.

 

Roll belly:

Supine, lumbar vertebrae, hands crossed on the chest or placed next to both ears, shoulders abdomen, squat slightly, up to the shoulder blade off the ground, waist fixed, down to the shoulder blade flat on the ground, exhale upwards, draw down Gas, one time for one time.

 

Deep start:

Stand up, raise your head and chest; feet apart and shoulder width, legs parallel, toes straight forward; keep your knees in the same direction as your toes. Slowly squat down until the angle between the legs is less than 90 °. Do not stick and then stand up in front of the thigh until it stands straight.

 

Dumbbell lifting

Standing dumbbells, lift your hands on the side of the body with your hands (or one hand), and lift the foot back up until the foot is straight, then slowly lower it and the heel does not touch the ground. It can also be assisted by a single-legged dumbbell. The sitting dumbbell lifting is similar to the standing dumbbell lifting, but it is changed to sitting posture, and the weight is changed to the knee.

 

Dumbbell bench press

On the supine bench, the legs are bent, the feet are on the ground, the hands are holding the dumbbells, the grip is slightly wider than the shoulders, the arms are straight, and the head is straight. The punches are opposite, the palms are facing the legs, and the axis of the dumbbell is located 1 cm above the nipple (in the middle of the chest) against the chest. Push the dumbbell up and exhale.

 

The first anaerobic exercise can improve the body's metabolism, better secretion of growth hormone, and growth hormone is conducive to muscle growth and fat loss, which in turn will be greatly reduced. So, the general training steps are: resistance to anaerobic - aerobic - hiit (if you still do it)

Summary: Running as a beginner's training for all newcomers can develop your willpower and lay the foundation for future strength training. If your current training gradually loses its effect, please increase the intensity moderately. And if you are a newcomer with no plans, please keep running for a month. If you insist on living, consider strength training.

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