First of all, let's talk about losing weight:
★ First of all, you should understand what aerobic exercise is.
Aerobic exercise is a kind of persistent exercise to enhance the human body's inhalation and utilization of oxygen. Its sports characteristics are light load (that is, low intensity is different from our overload to challenge the muscle limit), rhythm and long duration. According to sports medicine, the suitable exercise load of aerobic exercise is 4 ~ 5 times a week, each lasting 20 ~ 30 minutes, and the heart rate during exercise is 120 ~ 135 times/minute.
Which events belong to aerobic exercise?
Walking, brisk walking, jogging, skating, swimming, cycling, playing Tai Ji Chuan, doing fitness dance, skipping rope/doing rhythmic exercises and so on.
Personally, I think jogging, skating, swimming, cycling and skipping are the best. I personally recommend 45 minutes of exercise at a time!
★ Weight loss is to achieve the purpose of body shaping by doing aerobic exercise and consuming fat. But now many people, especially girls, have a misunderstanding in losing weight: as long as I lose weight, I only need to do aerobic exercise, and I don't need muscles, so I don't need to practice anaerobic training of strength equipment!
In fact, the scientific method of losing weight is not simply relying on aerobic exercise to lose weight, but using anaerobic equipment to increase muscles to lose weight!
★ Let me give you an analysis of the reasons for losing weight:
Many people mistakenly believe that simple aerobic exercise is the most effective way to control and reduce body fat for the following two reasons.
1。 Aerobic exercise consumes fat first, and strength training consumes sugar stored in the body.
2。 Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than the same time of strength training, while the strength training after practice requires rest between each group and consumes much less calories.
The reason for refutation is also the reason for the combination of equipment and oxygen:
Aerobic exercise can achieve the goal of burning calories, but it can't improve the metabolic rate for a long time. Although strength exercise can't increase the heart rate for a long time, it can effectively increase the metabolic rate of the human body at rest, and it can burn more fat even when sitting still. Moreover, when you finish strength exercises, your body will usher in a peak of metabolism: the internal circulation runs at a high speed and lasts for two hours. You can also consume more calories at rest. This is why the combination of aerobic exercise and strength exercise is the best way to lose weight.
Many people choose aerobic exercise, of course, to achieve the purpose of reducing fat, but when they do excessive aerobic exercise, throw away strength exercises or do light strength exercises, the metabolic rate will drop, because more aerobic training will not only burn fat, but also consume muscle, without strength training to maintain muscle content, so that the fat content will be more than muscle, and the body-fat ratio will increase. Although the weight will be reduced, the muscle content will be less. To change the ratio of fat to muscle, it is necessary to develop and maintain muscle content with relatively heavy strength. After strength exercise, do moderate and high-intensity aerobic exercise.
★★★★★ Important: Be sure to do equipment training before doing aerobic exercise! Very important! ★★★
Reason: As mentioned above, anaerobic exercise of instruments will increase the metabolic rate of human body, and it will accelerate the metabolism of human body within a few hours after the exercise of instruments! What is the purpose of losing weight? It consumes a lot of fat. Metabolism is a small train that consumes calories in our body. If we can speed up, fat burning can be greatly accelerated. You will burn more fat. If it is low, I think the effect of your exercise is half the effort!
★ What happens if the two actions are reversed?
If you do aerobic exercise for 40 minutes or more first, you only consume more energy, but your metabolism has not improved and your fat has not been fully burned. Moreover, the first 10-20 minutes may only consume the sugar stored in your body, and the fat does not participate in the combustion to provide energy. Only in the next 20 minutes will you start burning your fat! Moreover, if you do anaerobic exercise, your body will not burn fat to provide energy, because only aerobic exercise will burn fat to provide energy! Your energy is not enough to complete the equipment training that day.
Let me explain the meaning of RM first: it will let you know what kind of training your muscles need to grow!
RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.
According to scientific statistics, the weight of 8- 12RM is the weight that can make muscles grow best. For example, if you can push a barbell with a weight of 100 kg for 8- 12 times, then using this weight of 100 kg can make the muscles grow faster, but after doing aerobic exercise, you may be able to push 65438. Your equipment exercise will get twice the result with half the effort! ! Even if your energy can push 100 kg to 12 at one time, can you stick to the standard number of muscle growth groups of 12- 16? Because muscle growth is not only divided into stages, but also divided into groups, can you insist on completing so many groups according to standard movements? It's no use doing only two or three groups! If you can't complete the equipment training to increase muscle, how can you keep muscle from decreasing, let alone increasing muscle? So your body shape is still high in body fat, and your body shape remains unchanged!
But what if there is equipment first and then oxygen? After doing a lot of equipment strength exercise, the sugar stored in the body has been consumed, and the energy is not enough. If you continue to do aerobic exercise, your body will naturally burn fat to provide energy, so since you just started doing aerobic exercise, your body has been burning fat. At this time, the metabolic rate is very high, and the burning rate of fat will be very high, which can be regarded as getting twice the result with half the effort!
As for how much you can lose, you should control your diet while exercising properly. Eat fewer meals a day. It is best to divide three meals a day into 5-6 times. The purpose is also to improve the body's metabolic rate, keep the body active and help burn fat. At the same time, it is also to avoid eating too much calories at a time and turning them into fat and storing them in the body. If it is not appropriate to lose weight through dieting, once the body enters a state of hunger emergency, it will lead to a decline in the body's metabolic rate, and the body will store adipose tissue as much as possible! And choose high-protein lean meat in food, such as chicken breast, turkey breast, egg white and so on. And eat less other meat foods, because other meat foods are high in fat! There are also vegetables with less fiber, such as broccoli, mushrooms, pumpkins, zucchini and so on!
The above is the idea of how to lose weight scientifically, and the following is the knowledge of supplements that can help you lose weight faster:
If you want to lose weight faster, of course you must exercise, otherwise it will be useless. You have to eat L-carnitine. What is L-carnitine? If you are losing weight and haven't heard of it, it's really OUT!
Its practical explanation is very long. In order to avoid being difficult for everyone to understand, it is popular:
The main physiological function of L-carnitine is to promote the conversion of fat into energy. Taking L-carnitine can reduce fat and weight without reducing water and muscle. This thing can help you lose the most fat when doing aerobic exercise, and the effect may be several times that of not eating L-carnitine!
And a lot of exercise is the key to lose weight, and L-carnitine only plays an auxiliary role. If the amount of exercise is not large, such as just dieting to lose weight, taking L-carnitine has no effect on losing weight. As for the online statements that "L-carnitine can transform fat meat into lean meat", "L-carnitine is suitable for lazy people to lose weight" and "L-carnitine consumes excess fat", they are completely nonsense and completely inconsistent with the most basic physiological and biochemical common sense.
Of course, L-carnitine is also a very safe and healthy tonic. Many people are worried about the safety of L-carnitine. In fact, there is absolutely no need to worry. The safety of using L-carnitine is much higher than that of most vitamins. L-carnitine is a very safe essential nutrient for human body. A large number of foods in nature contain carnitine, and a part of carnitine is synthesized in human body every day to meet the needs of human life activities. At present, 22 countries and regions in the world have allowed L-carnitine to be added to infant milk powder to prevent carnitine deficiency. Safety tests in various countries have proved that L-carnitine is safe.
Therefore, if you have the financial ability, it is appropriate to buy this supplement!
The administration method of L-carnitine is: take 1-2g on an empty stomach in the morning, and take 2-3g before training 1 hour, and the total amount of L-carnitine should not exceed 10g every day!
I don't know which L-carnitine advertisement is better now. You might as well search for L-carnitine products. It must be the laundry list! If you are not sure what to buy, you can add my friends or leave a message. I sent you the Taobao link I bought, because Baidu seems to have deleted the post directly now. Because I have been eating, I recommend it to everyone if I feel good!
Gym weight loss schedule
1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to lose weight and gain muscle)
2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.
2. Strength training plan reference
A. Jogging to warm up 10 minutes
B. Stretching the target muscle (static stretching)
The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.
Leg lifting in sitting position for 4 groups x 10- 12 times.
Smith squats 4 groups x 10- 12 times.
Leg curl 4 groups x 10- 12 times.
Four groups of sit-ups x 15-20 times.
Four groups of oblique sit-ups x 15-20 times.
Four groups (x 15-20 times) of supine twist sit-ups.
Lift the legs for 4 groups x 15-20 times.
The third day of chest and shoulder training:
The horizontal barbell is pressed by 4 groups of x 10- 12 times.
The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.
Tilt the dumbbell upwards for 4 groups of x 10- 12 times.
4 groups of ascending dumbbell birds x 10- 12 times.
Sit on the dumbbell bird for 4 groups x 10- 12 times.
The sitting dumbbell is pushed for 4 groups of x 10- 12 times.
Standing dumbbell birds 4 groups x 10- 12 times.
Standing dumbbell side lift 4 groups x 10- 12 times.
Day 5 Back Training
Roman chair standing with one mouth: 4 groups of x 10- 12 times.
T-bar rowing 4 groups x 10- 12 times.
Four groups of wide grip pull-ups were up x 10- 12 times.
Leg bending and hard pulling for 4 groups x 10- 10 times.
The cervical spine of 4 groups was pulled down x 10- 12 times.
Day 7 Double Head and Triple Head Training
Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
The E-Z bar barbell is bent for 4 groups of x 10- 12 times.
Press the rope four times: x 10- 12.