1, generally, fat-reducing exercise can be done once a day, and there is no difference in the morning and evening. As long as exercise is effective.

2, fat-reducing exercise must be combined with a good diet. Absolutely eat staple food and supplement carbohydrates. Don't eat high-calorie food. The heat consumed by running 10000 meters is offset by a bag of potato chips. Never skip dinner after exercise, but eat fruit. Fruit contains a lot of fructose, which is absorbed faster after exercise and will soon become fat.

What exercise can effectively reduce fat? Mainly aerobic exercise, running and swimming consume more physical strength, and the effect of reducing fat is better.

How to exercise to reduce fat? Aerobic exercise is the most effective way to reduce fat. Specifically, there are the following points:

Aerobics (aerobics, rhythmic gymnastics), long-distance running, long-distance cycling, traveling, mountain climbing.

Exercise muscles first, then exercise to reduce fat. Is there any effect of reducing fat? While exercising muscles, body fat will naturally be consumed. Therefore, exercise and exercise are integrated and have the same effect.

Can I do fat burning exercise indoors? Can fat burning exercise reduce fat? Of course, there are a lot of strength training, such as treadmill running, yoga, skipping, squat, barbell dumbbells and so on. The key is to see if you can stick to it. It's no use insisting on talking about anything.

Do you just want to practice anaerobic exercise to lose fat? First of all, muscle gain and fat loss cannot be carried out at the same time. You just need to do anaerobic exercise to reduce fat, which is inefficient and requires more exercise and time. Finally, reduce intake.

Can you reduce fat by rolling your belly? Is it effective to reduce fat by rolling abdomen? Belly rolling can exercise abdominal muscles and consume abdominal fat.

It can consume abdominal fat and effectively reduce abdominal fat.

What is the real fat-reducing effect of carnosine diet? The initial weight is different from the body mass index, and the speed of losing weight is different.

Generally 6- 15kg a month.

The rebound rate is also extremely low.

How to exercise to achieve the best effect of losing weight and fat? Do aerobic exercise first, then do anaerobic exercise, jog for ten minutes, or practice abdominal muscle tearing.

Excuse me, what exercise has a good effect on reducing fat and what exercise is the best for losing weight?

To understand "what is the best exercise to lose weight", we must first understand "why sit-ups can't eliminate abdominal fat". The reason is that the energy supply of the human body is a very integrated whole system, and it is impossible for any muscle in any part to "take local materials"? Energy is obtained from the recent accumulation of fat, and glycogen stored in blood, liver and even whole body fat must be transported through blood. The premise of using fat energy is to exercise for at least 20 minutes and keep the heart rate above 55% of the highest heart rate (the highest heart rate is 220 minus age). At this time, the glycogen in the blood and liver is consumed, and the fat can be used.

Understand the above truth, we will know what is the best exercise to lose weight-low-intensity, long-term aerobic metabolic endurance events, such as brisk walking, jogging, swimming, climbing stairs, cycling, skating, skipping rope, aerobics and other sports, which are repetitive and can last for more than 20 minutes, and keep the heart rate at a certain level. This kind of exercise is called aerobic exercise.

The main purpose of aerobic exercise is to keep your heart beating faster, that is, to raise your heart rate and exercise your heart. This is why aerobic exercise is also called cardiovascular exercise in the United States. In addition, aerobic exercise is also one of the important means to consume energy and excess fat in the body.

The word aerobic exercise was first invented by American sports physiologist Dr. Kenneth Cooper. When you exercise, you need more oxygen. Your lungs inhale more oxygen, and then oxygen is delivered to all parts of your body, especially the muscles that are moving. Regular aerobic exercise can enhance your body's ability to use oxygen. The better the body, the higher the aerobic exercise ability, the longer the exercise time and the greater the intensity. In other words, people who often do aerobic exercise have healthier hearts and better physical and mental qualities.

Six most effective weight-loss exercises

1, swimming

Among all kinds of weight loss methods, the safest and most effective one is exercise. Among all kinds of sports, swimming is the most ideal exercise to lose weight.

Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.

When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

Step 2 jog

Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious.

When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.

3, variable speed operation

This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.

This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.

Step 4 jump rope

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.

In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.

Step 5 climb the stairs

Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.

Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

Step 6: Dance.

Dancing will not only make you more elegant, but also help you dance gracefully. From the point of view of modern medicine, dance, a rhythmic whole-body movement, is conducive to restoring and balancing the biological rhythm of the body, helping myocardial contraction, promoting blood circulation and delaying cell aging.

Dancing can make all parts of the body exercise, and can effectively slim the waist, buttocks and thighs, and increase the flexibility and flexibility of the body.