Anaerobic exercise is generally to exercise muscles by doing some weight lifting exercises. In this process, carbohydrates stored in muscles are decomposed because the human body needs to provide energy for the body by consuming carbohydrates. Once the carbohydrates stored in the body are decomposed, the fat in the body will begin to be consumed. Compared with anaerobic exercise, aerobic exercise consumes more fat. So before aerobic exercise, you can consume carbohydrates through anaerobic exercise first, and then consume fat through aerobic exercise. This can get twice the result with half the effort.
2. Combination of whole body exercise and local exercise
Some people are only partially obese, such as thick legs and fat stomachs. People often think that the effect of losing weight must be very good as long as the right medicine is given, so they only exercise for obese parts. In fact, if you want to lose weight quickly, it is not enough to focus on a certain part of exercise. Some targeted sports don't consume much fat, so they need to cooperate with some systemic sports, such as running and swimming.
3. Do more outdoor sports.
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm. Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
4. Exercise for at least 12 minutes each time.
Any exercise will burn calories, but to really lose weight, you need at least 12 minutes of exercise (not counting warm-up exercise). Take time to establish a training effect, so as to improve the body's oxygen transport capacity and produce more lipase, such as lipase, so that you can burn more calories during exercise and be more energetic when doing other things.
5. Grasp the exercise time.
The study found that light exercise for one hour after meals is the most reasonable; Moderate exercise should be arranged two hours after meals; You can do high-intensity exercise three hours after dinner. Based on this, several optimal exercise periods can be deduced: 3 hours after breakfast to before lunch; 3 hours after lunch to before dinner; 3 hours after dinner to bedtime.
Related reading? The best exercise method to reduce fat
When the human body carries out endurance exercise for a long time, the heat provided by sugar in the body can't keep up with consumption. At this time, through oxygen supply, the fat in the body can be oxidized and decomposed to generate energy for the human body. During the whole exercise process, the oxygen inhaled by the human body is roughly equivalent to the oxygen consumed. This low-intensity, rhythmic and long-lasting exercise is aerobic exercise, and it is also recognized as the most effective way to reduce fat.
The best way to lose fat is to lose fat 1 and lift the upper body.
Lift one third of your body, stand still for 5 seconds, and then put it down. 20 times in each group, repeating 3 groups can effectively reduce abdominal fat.
Fat-reducing exercise II. Lift your hips.
Lie on the flat ground with your arms stretched out at your sides. Stick to your legs and keep your hips up to the sky. Keep your legs in place, don't bend your legs, it will be better to lift your hips in a static position. Do it 20 times in each group and repeat 3 groups.
Fat reduction exercise 3, chair posture
Stand with your feet shoulder-width apart and your arms straight forward. Repeat breathing and bend your upper body 90 degrees forward. Put your hips back and sit down, just like sitting in a chair. Hold this position for 20 seconds, and then return to the starting position. Do three groups.
Fat reduction campaign 4. Sit down and lie down.
Bend your knees and push the ground, and stick your calves to the outside of your thighs. Put your hands on the soles of your feet, slowly bend your upper body and lie back. After resting for 30 seconds, return to the starting position. Breathe repeatedly and do 3 groups repeatedly.
Fat reduction campaign 5. Lose weight on the inside of the arm
Zhang Kaicheng's arms are shoulder-width, holding the water bottle and holding it over his head. If you are too reluctant, your shoulders will feel sore, so pay attention. Bend your arms back to the starting position and exercise repeatedly. 20 times in each group, and 3 groups were repeated.
Fat reduction campaign 6. Lose weight outside the arm
Just sit down with a chair or table and put your hands on the edge. It's important to squat down to your hips without touching the ground. Do squats repeatedly in this state. Bend your elbows slightly, squat, and stimulate your arms more. Do it 20 times in each group and repeat 3 groups.