The weight of the human body is basically composed of bones, muscles, fat and water in a certain standard ratio, while the average person is too fat because of too much fat, not muscle and water. Therefore, only by subtracting fat and reducing the proportion of fat in weight can we really lose weight. If you only lose most of your muscles and water by some weight-loss methods, you can't achieve the goal of losing weight at all. What's more, if you lose muscle and water and rebound fat, you will fall into a vicious circle of getting fatter and fatter.

1. Relax aerobic exercise

If you master the strong and weak rhythm in half an hour of aerobic exercise, you can get twice the result with half the effort. That is, add a gentle recovery movement during the interval of high-intensity exercise. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm.

2. Push hard with one leg when riding a bike.

When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then put your legs together at medium speed for 4 minutes as adjustment and recovery. In this way, every 4 minutes, push hard on one leg 1 minute and exercise for 30 minutes. This one-legged pedaling exercise can help you burn 20% more calories.

3. Divide the movement time

Divide the normal movement into two sections. For example, if you used to run 5 kilometers a day, you can run 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the exercise time, you can try to increase the intensity, which can increase the heat consumption at the same distance.

Walking with load

For safety reasons, the weight of the load should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% to 25% more calories without any side effects.

Pay attention to posture

When you exercise on the treadmill, elliptical machine or treadmill, you can burn 10% more heat by swinging your arms naturally or holding the handle of the equipment gently.