1, control the training weight
First of all, we should combine our body shape and sports foundation. If you haven't done sports before, don't do high-intensity, heavy-weight and difficult movements from the beginning. We can choose a comfortable weight according to our own situation. For example, we are making dumbbells, barbells, squats and so on. We can add to our comfort level, practice first, and then add weight slowly.
Here is an example. For example, a boy who weighs 60 kilograms and is about 170 in height has never had any sports experience and belongs to the weak chicken type. Then when he starts training, don't use more than 20 kilograms, add it bit by bit.
However, it should be noted that the purpose of anaerobic exercise is to reduce fat, not gain muscle, so the load should not be too large, and the weight should be lighter than when gaining muscle, so that each group should rest for 2-3 minutes after finishing, so that the body can continue to burn fat.
In addition to equipment, when you use your own anaerobic exercise, such as push-ups and leg lifts. You need to pay attention to your standard movements and the number of cycles. Don't blindly pursue fatigue. Always remember that your goal is to reduce fat, so you need to pursue the cycle training time, that is, it takes more than 2 minutes to start aerobic metabolism, and the total training time is more than 30 minutes each time.
Anaerobic exercise-push-ups
2. Frequency of training
The purpose of reducing fat is to reduce fat in the body. On the one hand, it makes fat burn, on the other hand, it promotes muscles and improves metabolism, thus better consuming fat. Therefore, the frequency of training should not be too frequent, and it is necessary to give the body and muscles time to rest. According to your actual situation, you can practice three times a week, once every other day, or five times a week, with rest time. Ensure that your body can burn fat better.
3, combined with aerobic exercise
Although I want to lose fat through anaerobic exercise, it will be better if I combine it with proper aerobic exercise. What I need to pay attention to is to do anaerobic exercise first, then aerobic exercise, because if you do aerobic exercise first, your body will have no physical strength to do anaerobic exercise again, which will make the effect discounted. Anaerobic exercise can be used as muscle relaxation and stretching, and placed in the final finishing stage of training.
Aerobic exercise strengthens this effect.
4. Diet control
Besides exercise control, diet is also very important. Otherwise, if you practice for a long time, you will only become a fat man with healthier body than before, and you will not achieve the purpose of reducing fat. You can eat chicken breast, boiled shrimp and other high-quality protein, miscellaneous grains, rice, potatoes and other oils and carbohydrates, beef and mutton, lean meat, nuts and other high-quality fats, plus the right amount of water, so as to achieve less oil and less sugar.
Diet control is very important.
The above are the precautions for reducing fat through anaerobic exercise by controlling the training weight. I hope it will help everyone.