Whether exercise is effective depends mainly on the intensity. The intensity is subject to obvious hyperemia and soreness after exercise. The next day, the pain continued but only a little, which did not affect daily life. This is the best.
At first, warm up with 12-20RM or practice for a few weeks to lay a good foundation, and then practice with 6- 12RM, that is, the weight of an action can only be done 6- 12 times in a row, and this weight should be measured in every part.
Do anaerobic exercise before aerobic exercise. There are also intermittent exercises in the annex, so you can practice after laying a good foundation.
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.
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.