When it comes to reducing fat, we should first consider our basal metabolic rate. Generally speaking, people with high muscle content have higher basal metabolic rate than people with relatively low muscle content, that is, in general, in order to meet daily physiological needs, they metabolize fat faster than ordinary people.
Therefore, reducing fat first needs to improve its basal metabolic rate, which is why muscle training and aerobic training should be carried out at the same time when fitness is emphasized.
In addition, in the process of reducing fat by aerobic exercise (including running, swimming, cycling, etc. ), usually the first 20 minutes (relative value) is mainly to decompose glycogen in the body for energy supply, that is, to get energy from food. When this part of energy is consumed, the body will mobilize fat to burn for energy. Therefore, aerobic exercise usually takes 40 minutes to 1 hour (it is best not to exceed 1 hour), and at the same time, make sure your heart rate is within the best fat-reducing heart rate range (there is a calculation formula, you can Baidu).
Let's talk about food When eating, you should pay attention to less oil, less sugar and more protein. Of course, this is a conventional concept. How to match it depends on personal preference.
Generally speaking, supplementing protein and proper amount of sugar within half an hour after exercise is helpful to lose weight. Like me, I exercise for two hours every day, one hour for strength and one hour for aerobic. After aerobic, I will eat a banana and drink a cup of protein powder (don't eat protein powder without much training).
Banana is a kind of food that helps to reduce fat, but generally speaking, don't eat anything within two hours before going to bed (if you want to eat, just drink a glass of milk). It is best not to eat the remaining carbohydrates)
Pay attention to reducing fat and emphasize the supplement of slow carbohydrates, such as coarse grains. Coarse grains (corn, sweet potato) can be considered to replace rice for dinner. If you eat eggs, you'd better go to Huang and only eat protein.
Think so much for the time being. If you have any questions, please add them and I'll answer them.
Pure hands, hope to adopt, thank you.