1. Warm up for 3~5min.

2. (Boys) Exercise anaerobic for 30 ~ 60 minutes. (Girls) Exercise anaerobic for 20 ~ 40 minutes. Push-ups, sit-ups, equipment exercises, etc. )

3. Aerobic exercise for 30 ~ 60 minutes. Running, swimming, mountain climbing, etc. )

This is the most effective fat-reducing step that I personally tested and scientifically verified. Go to the gym or exercise by yourself, you can follow this step.

The specific principle is as follows:

The Importance of Warm-up In order to ensure safety, a warm-up exercise is usually done before fitness exercise. The main purpose of warm-up exercise is to speed up the heartbeat slightly. It has two advantages: first, it can raise the body temperature of the main parts of the body; Second, it can make more blood (oxygen) flow to muscles, thus preparing the body for more intense activities; Stretching and stretching after slight activity can make tendons more flexible, because it can raise body temperature and increase the range of joint movement, thus avoiding the damage of joints, ligaments and muscles.

Aerobic or anaerobic first? I suggest that anaerobic equipment exercise be put in the front. Because aerobic exercise will disturb the fibers in the body, it will also consume some muscle glycogen and reduce your nerve fiber recruitment ability and muscle fiber strength. If you want to do aerobic and anaerobic exercise at the same time in one exercise, then I suggest you put anaerobic exercise before aerobic exercise.

In addition, I suggest that girls also do anaerobic, and add some strength exercise when reducing fat, which can make fat reduction get twice the result with half the effort. Many girls don't do strength exercises because they are worried that strength exercises will become "muscle girls". In fact, this is also a misunderstanding. Muscle growth depends largely on testosterone. The amount of testosterone secreted by women is only 1% of that of men, so it is difficult for men to build large muscles as reported on TV and Shanghai. So most women don't have to worry about this. Look at my Zhihu to answer: Why are there so many muscular men with extremely strong muscles in the United States? And if I exercise for twenty hours a week, will I become a muscular man? )

If the time of anaerobic exercise is strength training, in fact, it is best to control the time at 1 hour, because men will secrete testosterone during strength training, but testosterone will be greatly reduced after half an hour of training, so the efficiency of anaerobic exercise in the first half hour is the highest, so it is best to control the time at 30 ~ 60 minutes.

Second, the simplest exercise plan

Follow the above steps to warm up+anaerobic exercise+aerobic exercise. The simplest exercise plan is:

1. Jog for 3~5 minutes. In short, if the body is slightly sweaty or feverish, it can stop.

2. Do sit-ups and push-ups.

Please Baidu "Abdominal Muscle Exercise Home Edition Level 1" and "Chest Muscle Exercise Home Edition Level 1". This is an eight-minute video. If you follow the above instructions, you can appropriately extend the rest time, which will take about 15 minutes to finish. You can only make one video at a time. After a few days of exercise, I feel very relaxed, so I can change to level 2.

For more suggestions, please see some precautions for doing push-ups: Do sit-ups and push-ups be done in groups or at one time? )

Then go out and run 5 kilometers every two or three days.

This is my personal summary, a more general and basic plan to gain muscle and lose fat. You don't need to go to the gym. The main sports venues are home and street. Muscle-increasing parts are mainly aimed at triceps brachii, pectoral muscle and abdominal muscle.

Anaerobic+aerobic, with the aim of reducing fat. If you want to increase strength or muscle, you can take off the aerobic exercise at the back and put it into the next fitness training. Your training purpose determines your training methods, and different training methods have different training effects. If you want to increase your strength, doing aerobic exercise after strength training will reduce the effect of previous strength training. But if you want to lose weight, it will be very effective to do aerobic training after strength training. Especially for people who have no sports foundation. The reason is that "long-term training every other day" is easier for beginners to stick to than "short-term training every day". If the daily training is very tired and easy to be interrupted, many people who have no fitness habits will stop exercising once they are interrupted. But once every two or three days, the training time is longer, and it is easier to cultivate fitness habits because the buffer time of rest is longer.

Personally, I suggest that the number of exercises should be four times a week. Ensure at least three days of exercise. Stick to it for 20 weeks, and after 4 months, your absolute figure will be greatly improved, and your physique will also make a qualitative breakthrough.

If you choose people who go to the gym to exercise, the specific plan is to add equipment exercise on the basis of sit-ups and push-ups.

Conditional friends really want to exercise systematically and increase their muscles. It is recommended to find a gym instructor for a month or two, or find someone who knows how to exercise, and then practice alone.

Third, don't exercise every day at first.

I don't recommend going to exercise every day from the beginning, because

1. The problem of persistence.

Many people are very active in losing weight and gaining muscle at first, then they feel very tired after a week or two, and then they stop. How many people have got a fitness card, but they have gone several times and finally stopped going. In the process of losing fat and gaining muscle, exercise is very important, but rest is equally important! If you don't give your body enough rest time, the accumulated fatigue will make you stop exercising sooner or later, and once the inertia of this kind of exercise is broken, it may mean that it is difficult for a person who just started to lose fat to continue exercising. This is not only determined by your will, but also by your body. Don't be too confident about your figure without a sports foundation. In addition, muscle soreness also needs some rest to relieve it, otherwise it is easy to overtraining.

2. Efficiency.

Maintaining quality and sticking to it is the right way. Go every other day or three times a week. After all, everyone's time is limited.

Aerobic exercise can improve the basal metabolism for a period of time, so it is best to do it every other day for people who don't have enough time.