The order of human energy consumption is sugar and fat protein. 30 minutes ago, sugar was the energy supply, and after 40 minutes, fat was the main energy supply, so fat reduction should be aerobic exercise for more than 40 minutes. After 1 hour, it is mainly powered by protein. Although it is rarely used, it is also breaking down muscles. It only takes 30 minutes to do aerobic exercise for 65,438+0 hours, so it is recommended to do anaerobic exercise for 20-30 minutes before aerobic exercise, but it is not to increase muscle content as mentioned downstairs. Increasing muscle requires high-calorie food and a lot of protein, while reducing fat requires a low-calorie diet, which is not conducive to increasing muscle.

Losing weight and doing anaerobic exercise mainly consumes sugar, so that the next aerobic exercise can always be used to burn fat and then improve basal metabolism, which is incomparable to aerobic exercise. Aerobic exercise only burns fat during exercise, while doing anaerobic exercise to improve metabolism can burn fat all day, so the effect of aerobic exercise alone is not as good as anaerobic plus aerobic exercise.

Besides your diet, if you don't eat it, your body will reduce its metabolism to maintain the operation of important organs, which is contrary to losing weight. Therefore, we should eat scientifically and avoid sweets, high fat, high calorie, barbecue, frying, canned food and pickling. If you eat enough, you won't feel hungry. You only eat fish, meat, eggs, beans, dairy products, fruits and vegetables. Adequate sleep is also important.

There are specific plans in the annex.