When it comes to the "lean plan" that has made many people popular, Joe Wicks, a fitness coach who has a degree in kinematics and is also a boxing coach, is the first person to be promoted. 20 14 uploaded his own lean recipe film online for the first time. In just a few months, the number of fans has increased from zero to hundreds of thousands. So he decided to spend more energy running social media to help more people regain control of their bodies, and achieve the goals of slimming, eating more food, improving training efficiency and burning fat in a healthy and harmless way.
Lean new concept: no strict restriction on diet, no hunger.
As for what is a "lean plan"? How should we proceed? In his new book, 15 minutes, Joe Wechs emphasizes that the more you eat, the thinner you get. The new concept of thinness lies in: not strictly restricting diet, not being hungry; Prisoners who don't diet don't fight weight; Do not eat low-calorie meals, use nutrition to change habits slightly, implement it easily and without pressure, and break the yo-yo effect of dieting. He said that if you eat more and exercise less, you will be thinner. Pay attention to eating "hypoglycemic meals" on weekdays to provide necessary energy for the body, eating "sugar-supplementing meals" after exercise to increase muscles and burn fat, and enjoying "snacks and desserts" between meals without feeling guilty.
Another focus of lean plan is "intermittent high-intensity training (HIIT)", which is characterized by beginners' aerobic HIIT and advanced ones' resistance to HIIT, 4-5 times a week, and practicing at home for 20 minutes, which can produce the afterburning effect of reducing fat and eating more.
Use HIIT to burn fat and increase lean muscle.
HIIT is an effective training method for burning fat. When you do HIIT, you should make a short burst with your greatest strength. In the middle recovery period, do low-intensity activities or rest, for example, for 20 seconds, then rest for 40 seconds, and repeat 15 to 20 minutes. As long as people who participate in the "90-day renovation, shaping and maintenance" plan, regardless of age and physical condition, they should do HIIT. It can not only burn fat quickly, but also greatly improve cardiovascular status and physical fitness. Every movement is not easy, but it takes less than 20 minutes at a time, and then you will feel that it is worthwhile to wait for the body fat to disappear.
Doing HIIT is related to your health. Take the treadmill as an example: if you are a beginner, HIIT should be equal to walking or jogging uphill; If you have good physical fitness, it may be equal to sprinting. The goal is to increase the heart rate as much as possible when doing strenuous exercise, and then recover at rest.
Low-intensity aerobic exercise such as jogging at a constant speed will only consume calories during exercise, but HIIT is different. After the exercise, the heat will continue to burn for up to 18 hours. This is called "afterburner effect", and the body is trying to repay the oxygen consumed by the system and return to rest. At this time, your metabolic rate will increase and your body will burn more calories and more fat first. The more intense the exercise, the higher the oxygen debt, and try your best to reach your limit every time. If you have health problems, you can ask the doctor for advice first.