● Insufficient muscle mass and low basal metabolism!
Our bodies burn calories all the time. Except for the brain, the fat burners in our bodies belong to muscle groups. The higher the muscle mass in the body, the more calories are consumed every day. In other words, the muscle mass has come up, and it doesn't matter if you eat too much every day, because you have consumed enough; And if your muscle mass is too small, you can't consume everything you eat every day, and it will accumulate into fat.
Therefore, in order to reduce fat efficiently, aerobic exercise should be combined with anaerobic exercise/strength training to increase the body's muscle mass, thus accelerating the process of reducing fat.
● Record daily diet and control calories.
Record your daily diet with notes or App, calculate the food you eat every day and its calories, and ensure that the consumption is greater than the intake. With this account, when you ask yourself why you can't lose weight after running 5 kilometers a day, open your notes and see, it turns out to be potato chips and coke.
It's normal to eat out at 3: 05 and have a good meal. But frying, fire and thick oil are all characteristics of restaurants, and the heat of a meal outside is likely to be two or three times that of home. Therefore, as far as possible, choose to cook low-fat and high-protein nutritious meals at home, reduce unnecessary eating out, and ensure that you have a good account.
● Pay attention to heart rate data to help you accelerate fat burning.
Aerobic exercise is a very effective way to reduce fat. The most common aerobic exercises include swimming, running and playing ball. However, aerobic exercise must reach the target heart rate in order to achieve the effect of reducing fat.
If you find the calculation troublesome, there is a rough calculation method: when you are still laughing while running, you can do it faster until you can do nothing but control your breathing. This is the highest target heart rate. For patients with cardiovascular and cerebrovascular diseases, it is best to communicate with your attending doctor before doing related exercises.
● Do a good job in body fat monitoring and adjust the fitness plan in time.
There are many reports on the internet about "running for a year every day and eventually getting fat and thin". This method is feasible, but the efficiency is too low. If body fat is detected regularly and the plan is adjusted in time according to the change of body fat, the effect will be more obvious.
Body fat exceeds 28%: swimming/cycling is the first choice to reduce fat, and running may damage your knees.
About 25% body fat: introduce anaerobic exercise. Aerobic exercise can choose running that is easy to carry out and has low site requirements. Combined with anaerobic exercise for a certain period of time, began to gain muscle.
Body fat is about 20%: reduce aerobic time and increase anaerobic time. At this point, the body fat has been greatly reduced. As long as the muscles are developed, the lines of the body are very obvious.
Body fat is around 15%: congratulations, the fat loss is very successful. I don't believe in my bad figure.
Finally, knock on the blackboard to help you draw the key points! In order to reduce fat efficiently, it is not enough to rely solely on oxygen. First of all, we should increase the muscle mass slightly, and then combine the heart rate and fat rate to choose the exercise program. At the same time, control diet, reduce fat intake and eat more foods rich in protein!