I won't say much about muscle gain here. This article mainly introduces how to reduce fat efficiently, so that your body fat is not so much and your figure looks better.
The process of losing fat is painful. You should make yourself more self-disciplined and stronger in execution. You have to control your daily diet within a limited range and strictly demand the completion of your exercise plan. You can't put it off or don't want to practice every time.
If you don't establish a firm belief before reducing fat, it's easy to relax in the process of reducing fat. Therefore, before reducing fat, we should firmly tell ourselves that we can, and then make corresponding plans for ourselves and let them strictly implement them.
Here, I will introduce you to four skills that are often used in fat reduction, which can provide great help for your fat reduction.
First of all, make sure you have enough time for aerobic exercise.
In order to reduce fat efficiently, it is very important to ensure enough aerobic time.
I have seen many fitness friends control the aerobic time very short when they lose fat, and often the aerobic time ends in 10 to 20 minutes. This kind of exercise time is not enough for you to lose fat. Therefore, we'd better ensure about 40 minutes or an hour of aerobic exercise during fat reduction.
Second, the movements of aerobic exercise should be diversified.
Your exercise during aerobic period should not always be single. Some bodybuilders run when they are aerobic. It's not that running doesn't have a good fat-reducing effect, but that a single exercise mode for a long time will make your exercise effect not very good.
Therefore, it is necessary to diversify the practice methods during aerobic period. You can do some high-intensity intermittent exercise, or different aerobic exercise forms such as basketball and football, which can help you avoid boredom in exercise and increase the effectiveness of muscle exercise.
Third, strength exercise is indispensable.
Although you are in the period of losing fat, you must do some strength exercise. Don't think that you won't do some high-intensity strength exercises if you don't gain muscle. Maintaining strength exercise during fat loss will also be of great help to your fat loss. Do aerobic exercise for half an hour after your strength exercise. At this time, the fat reduction effect is also very efficient.
Fourth, a fat-reducing diet is really important. Don't ignore it easily. In order to effectively achieve your goal, diet adjustment is really important, and we can't easily ignore it. During the period of reducing fat, don't eat too much for some high-calorie and high-fat foods, and try to keep a low-sugar diet. It is best to make a timetable for your daily food intake, so that you can know your food intake more accurately and control your appetite better.
There are many ways to reduce fat, but the most important thing is to stick to it. As long as you can persist and make yourself firm, you will certainly achieve your goal.