Improve your heart rate and metabolism, so that you can lose fat faster. It is highly recommended to broadcast live in Tik Tok, Liu Genghong, every Tuesday, Wednesday and Thursday from 7: 30 to 9: 30 and Saturday from 9: 00 to10: 30. Easier than running. Hundreds of thousands of people do aerobics together every day, which is very atmospheric. At the same time, coach Liu and ViVi will share their life experiences and let your bad mood be swept away.

But remember to add enough protein first. Insufficient intake of protein and excessive aerobic exercise will consume muscles and form a fatter figure.

2. Eat fat during the fat reduction period.

Fat because fat is an essential ingredient to maintain the human body, if it is not ingested enough, it will cause a series of side effects. I recommend you to eat some peanut butter, because it is easier. Eating eggs, broccoli and pasta with peanut butter will be delicious, but try to choose peanut butter without or without salt.

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3. Reduce fat and gain muscle

Because the increase of muscle will increase the consumption of fat, there is no contradiction between reducing fat and increasing muscle. The secret of muscle training lies in the reconstruction and supplement of muscles, and sufficient protein. There are eggs, chicken breast, fish and so on in high-quality protein, but it needs to be cooked by itself, and it doesn't taste good. If you are too troublesome, you can also try the following instant chicken sausage, which is delicious.

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4. Exercise regularly.

The best way to exercise is to exercise for a day, then let your body have enough rest, and then continue to exercise, which will make your sports performance better and give yourself a holiday every week.

5. Choose an appropriate exercise method

If the current physical condition and weight bmi are relatively high, then it is recommended to do appropriate exercise first, not strenuous exercise, because if the weight is too high, the damage to the knee is great, such as skipping rope, which is generally irreversible. Or do some aerobic exercise, such as swimming, which has little effect on the knees.

6. Don't skip meals if you want to lose fat.

Fitness is a long-term process, and it may not be effective for a month in a short time, so don't worry, because when the muscle content and your physical condition are maintained at a proud level, the metabolism speed is accelerated, and then the fat is gradually reduced. Don't pursue a hormone diet that loses more than ten kilograms a month, which is also a heavy load on the body.

7. Reducing fat is not equal to losing weight.

Even if your weight doesn't change, your body shape will get better and better with your regular exercise, so your physical condition will get healthier and healthier, but your weight may not drop, because although your fat has decreased, your muscle content has increased, and the proportion of muscle is higher than that of fat, so fat reduction is not necessarily the pursuit of weight loss, but the pursuit of perfect body.

8. Don't forget to warm up and stretch when exercising.

You need to warm up before exercise to avoid injury. Warm-up before exercise can activate muscle groups and tell the body to start exercising! Stretch after exercise. There is a layer of fascia on the muscle, which will harden after exercise. If you don't stretch, you will form small nodules to complete the exercise risk, and you will relax your muscles. If you are not in a normal state, you will relax your muscle tension.

9. Breathe correctly during exercise.

The correct way of intentional exercise is to inhale through the nose and exhale through the mouth. The stomach is flat when inhaling and bulging when exhaling. Only by inhaling oxygen through the nose can more oxygen enter the lungs and blood, and the muscles will not be starved of oxygen and sore the next day.

10. Remember to drink water when exercising.

Water can speed up metabolism. But don't drink too much at a time, drink a few mouthfuls at a time. If you sweat a lot, add inorganic salts or drinks containing electrolytes to the water to keep the osmotic pressure balanced.

1 1. Remember to have breakfast no matter how busy you are in the morning.

Breakfast has a great influence on human body. If you don't eat breakfast for a long time, you will get fat easily. If you are too busy to have an appetite in the morning, or go to work far away. You might as well buy an oatmeal and put it in the office. You can drink it with hot water. You feel full, you won't be hungry all morning, and you are healthy. The disadvantage is that it is a little light.