To lose fat, you must do a certain amount of aerobic exercise every day. First of all, you should be self-disciplined and persistent. If you fish for two days and dry the net for three days, this attitude of reducing fat will certainly not have a certain effect.

Conditions allow you to punch in the gym for an hour every day. There are a lot of aerobic exercise equipment in it, which can be trained regularly.

Many people are office workers. If conditions do not allow, run on the treadmill for more than 40 minutes every night after work, preferably jogging or brisk walking, so as to reduce fat.

Aerobic exercise must try to control the diet. The calories that can't be absorbed are far greater than the calories consumed by exercise, so the fat can't be reduced. Don't eat big fish and meat, eat more fruits and vegetables and drink more water, especially at night, and it is best not to eat rice and noodles. Eat some fruits and vegetables to solve the hunger, just eat enough at every meal, don't eat enough.

Reasonable diet+aerobic exercise+persistence will definitely reduce the body fat rate. Do not believe you try

Body mass index (body mass index, which is the number of kilograms divided by the square of meters of height, is a commonly used international standard to measure whether the body is fat or thin and healthy) is within the normal range. However, if the body fat rate exceeds the standard, the body fat content exceeds the normal range (the body fat rate of normal adults is 15%~ 18% for men and 25%~28% for women).

If the weight reaches the standard and the body fat exceeds the standard, generally speaking, the muscle content in the body is relatively low and the fat content is relatively high. In fact, it is in an awkward position. Because reaching the weight standard will make you have no particularly strong psychological desire to lose weight. But too much body fat will make you look fleshy and have a certain impact on your health.

So what we need to do at this stage is not simply to lose weight, but to reduce fat, that is, simply to reduce fat content. That is, in this process, at least ensure that muscles are not lost.

Methodologically speaking, besides diet control, we should also exercise. In terms of exercise mode, aerobic exercise will reduce your fat, but it will also reduce your muscle content, so it is not suitable for you in the stage of gaining muscle and reducing fat. Although strength training can increase muscle content, it will also increase basal metabolism to promote fat burning. But simple strength training can't burn fat directly.

So the best way to lose fat is to combine strength training with aerobic exercise. But for most people, they will be restricted by various conditions, especially the failure to grasp the time, which will terminate the plan. But there are always other ways, and the most convenient and economical one is HIIT.

HIIT will promote your metabolism after the end and continue to burn your fat for the next 48 hours. Moreover, simply from the sports included in HIIT, there is some strength training.

Next, we will introduce a group of HIIT training that is more suitable for the public. The movement is not difficult and is not limited by the site equipment. It won't take long to get to the last group. As long as you persist for a long time, you will have the expected effect.

The legs jump outward, the knee joint naturally bends, and the hip joint naturally unfolds outward. The distance between the legs is greater than the shoulder width, and the knees and toes are outward. Take-off and landing are highly controllable, and the movements are precise and controllable, which is manifested in the process of ankle and foot-toe-roll-heel. Jump back inward: feet/heels together, toes forward or outward. The upper body takes the spine as the central axis and maintains a natural upright posture.

Above the knee, put your hands on the mat and keep your back straight. From the side, the torso and thighs are in a straight line, and the hands are supported on both sides of the chest, and the distance is shoulder width. Bend your arms to your chest and touch the ground, then put your hands on the ground and stretch your arms to get up and restore.

Back straight, heel shoulder width, knees and toes in the same direction, palms facing each other. Raise your arms horizontally in front and squat naturally and smoothly. The hips should be moved backwards, and the thighs should be roughly parallel to the ground when reaching the lowest point. Then get up and recover, and keep your back straight.

Action 4: Push-ups (15 times)

Hands and feet on the mat, back straight. Seen from the side, the body is straight. Support your hands on both sides of your chest at shoulder width. Bend your arms until your chest touches the ground, then put your hands on the ground and stretch your arms to get up and restore.

Action 5: Ride on your back (20 times)

Hold your ears with both hands, use the strength of abdominal muscles to roll your shoulders and upper back off the ground, and at the same time rotate your upper body to send your elbows forward, alternately touch your opposite knees, keep your lower back close to the ground, keep your elbows open and fixed outward, and lift your knees hard to make them close to your elbows; Straighten the other leg while putting it down, and don't touch the ground with your heel.

Action 6: lunge sideways (20 times)

Stand up straight, knees and hips slightly bent, feet open, shoulder-width apart, head up and chest out. This is the starting position of the action. Take a big step to one side of your body, keep your toes forward, bend your knees and hips on that side to do a side lunge, and straighten your other leg. Pay attention to hold your head high and your back straight. Stay at the bottom for a while, then use the heel of the load-bearing side to force, get up and change sides.

Weight reaches the standard, body fat exceeds the standard, what exercise can you do at home to increase muscle and reduce fat? Overweight and obesity not only affect the quality of life, but also cause cardiovascular diseases and low back and leg pain.

If your weight and body fat exceed the standard, you should do more aerobic exercise; Insisting on effective aerobic exercise is a scientific way to reduce fat and lose weight. If conditions permit, you can go to the gym for training. The gym has a suitable environment and aerobic exercise equipment. If you exercise at home, it is recommended to buy a treadmill for training.

Treadmill, you can do aerobic training such as brisk walking and jogging; At the initial stage of training, we should gradually adapt to training and improve our athletic ability. And pay attention to warm-up activities before effective training and stretching activities after training. Warm-up can avoid strain, and stretching can promote training effect.

For jogging, to achieve the effect of reducing fat and weight, it should be carried out at least three to five times a week for half an hour to one hour each time, and the heart rate during jogging should be kept at 60-80% of the maximum heart rate. Losing fat and weight requires a process, and insisting on training will be effective; At the same time of jogging, you can also do high-intensity interval training such as bobby jump to promote fat loss.

Reducing fat and weight, reasonable diet and living habits are the guarantee of training effect. Usually, we should reduce the intake of oil and sugar, avoid fried food and increase dietary fiber appropriately; Eat less and drink more water at dinner. In terms of living habits, avoid sedentary and staying up late.

To lose fat, you can do some aerobic exercises, such as swimming, cycling, jogging, walking, dancing and playing ball games. Aerobic exercise can reduce the accumulation of fat in the body, and aerobic exercise for more than 20 minutes a day can achieve the effect of burning fat. It is recommended to do moderate-intensity aerobic exercise every day or five days a week.

Muscle exercise can carry out some resistance exercises and weight-bearing exercises according to your own situation, such as dumbbells, sandbags, push-ups, pull-ups, weight lifting and so on. Persisting in practice can effectively increase muscle mass and strength and strengthen bones. Resistance exercise is recommended to be carried out every other day to avoid injury due to insufficient recovery. When practicing, you can arrange 8~ 10 movements for yourself, and practice 3 groups for each movement, and each group repeats 8~ 15 times.

First of all, I suggest that you can download a sports APP, and you can tailor your own exercise according to your own situation (home exercise, height and weight, etc.). ).

Secondly, there are many ways to exercise at home, but there is no exercise environment at home, so it is easy to be lazy or unable to do anything, so be determined.

(1) High-intensity aerobic interval (HIIT)-freehand training, exercise according to your own weight to increase muscle and reduce fat. A group takes about 10- 15 minutes, and no tools or space are needed. Simple and effective, burning fat for a long time. It is very suitable for improving physique and shaping with a small base.

2 skipping rope, running in place and other consumption methods-more than 30 minutes of aerobic exercise can burn more fat, skipping rope and running in place are all aerobic exercises that can be exercised at home. It is recommended not to repeat one every day, which is not suitable for friends with large base.

(3) elastic belt, trx belt, small dumbbell-these are fitness AIDS, but to some extent, they are also applicable. Not much heat is consumed, but the shaping effect is very good. It is suggested that oxygen can be combined to achieve better results.

Weight reaching the standard and body fat exceeding the standard are probably what people call "thin fat people". It looks thin, but it actually hides meat.

This means that your body fat content is too high and you need to lose fat, or conversely, you can gain muscle. The purpose is to reduce the proportion of body fat.

Broadly speaking, the body fat rate can be reduced through the combination of anaerobic and aerobic. In particular, anaerobic exercise can increase body muscle content, thereby reducing body fat rate and improving basal metabolism, and it is not easy to rebound.

So what sports can you do at home?

Aerobic (running, cycling, swimming, etc. ) Obviously it is not convenient to try, so I will not consider it for the time being.

Then let's focus on anaerobic. Anaerobic refers to exercise with high intensity and short duration. We often say that lifting iron is a typical representative of anaerobic. However, there is no need for anaerobic iron extraction. At home, we can also use some auxiliary tools to achieve anaerobic exercise.

I recommend two gadgets that I think are most practical:

1, elastic band

Elastic belt is the thing above. It's cheap and easy to use. You must try the anaerobic inlet.

Elastic belt is to bring the load through elasticity, and achieve the weight-bearing effect similar to dumbbells.

Don't underestimate this little thing, it is very suitable for hip training! You can practice anywhere, put it in an outer bag when you go out, or even sit at home. Haha ~ I'll recommend some commonly used elastic belt hip exercises to you, which are simple and easy to learn:

1 elastic belt leg abduction, completely imitating the gym abduction equipment! You don't have to put your hands like this.

Elastic belt walks in a semi-squat posture.

Elastic belt lifts his legs, or stands or kneels.

4 elastic belt side leg lifts.

2. Elastic rope

If the use of elastic belt is still limited, elastic rope can be said to be a universal elastic product! There are many parts that can be practiced, such as chest, back, shoulders, arms, hips and legs. The price is not expensive, and the cost performance is very high ~

We can control the load according to the number of elastic ropes and the length of stretching. It is also very convenient to use. Sometimes you can practice different parts just by changing the angle, which is not as time-consuming as changing dumbbells ~ and does not take up space, as long as there is a door at home!

Recommend several good elastic rope movements to everyone:

The action is far more than that. I suggest chest exercise and back exercise, such as (taking pictures on the spot)

Chest: the elastic rope clamps the chest

Back: rowing with elastic rope

PS。 How did the elastic rope clamp the door? That's it, you can clip the edge and the top ~

Space is limited, so I won't give examples one by one. Please leave a comment if you have any questions!

Running at home, practicing dumbbells, more than 1000 a day,

More or less practice strength.

If the weight reaches the standard and the body fat exceeds the standard, it proves that there is too much fat accumulation in the organs. First of all, pay attention to 1 in diet, and the energy ratio of three meals also has an effect on serum cholesterol. If you concentrate too much energy on a meal all day, you can increase the incidence of hyperlipidemia. 2. Dietary fat should not exceed 20-30g/d, pay attention to the ratio of unsaturated fat to saturated fat, and control the amount of unsaturated fat as low as possible; 3. Some animal proteins should be replaced by plant proteins; 4. increase the intake of vitamin c and vitamin e; 5. Reduce the intake of trans fatty acids. If you want to know other ways, trust me privately.

You can do push-ups at home. Parallel bars in dumbbell community, exercise for half an hour at a time, and then jog for half an hour.