Since the media era, various fitness bloggers have sprung up like mushrooms after rain, and the Internet is also full of people who claim that they can lose weight in a few minutes, or that they can lose weight with a certain action. I won't comment too much on the rigor of these fitness knowledge here. I will share my teaching experience in these years with you, hoping that you can look at fat reduction more scientifically.

1: obesity type. I read an article that there are four main types of obesity. The first type is obesity caused by the disorder of adrenal gland secretion caused by great pressure, which is mainly reflected in the fact that the whole person's mental state is particularly poor and he always feels insufficient sleep. The second is liver injury caused by excessive drinking, commonly known as liver obesity. The third is obesity caused by thyroid hormone secretion disorder. There are many specific reasons, which will be influenced by life reasons and environmental reasons.

Second: adjustment in life. People with adrenal obesity can choose boxing or basketball to release all kinds of pressures brought by life or work. People with obese livers have to find a way to stop drinking. If they have an ovarian posture, they should eat more cruciferous vegetables and reduce the intake of soy products or dairy products.

Third: the arrangement of diet, as the saying goes: eat medium rare and medium rare. If you want to lose weight, you must control the calories in your diet. Control your diet and lose weight without exercise. Generally speaking, we should try to control our dietary intake during weight loss.

Fourth, the choice of training, our body's energy supply sequence is about 30 minutes of glycogen supply in the body, and after glycogen consumption, our fat begins to participate in the function, so our training arrangement is: 30 minutes of strength training +45 minutes of aerobic, and strength training can improve our basal metabolism by about 65,438+050. Ordinary trainers mainly focus on multi-joint movements of large muscle groups. When doing aerobic exercise, try to ensure that your heart rate is fat-reducing: "(220- age-static heart rate 1 min) *70%+ static heart rate", which is an internationally recognized fat-reducing heart rate. If your heart rate is much lower than this value during exercise, your fat consumption will be very low. This is the fundamental reason why many people can't lose weight even after long-term exercise.