Read a few concepts first, please be patient.

1, lose weight

Is to reduce fat, or simply reduce fat.

If muscle is also lost, basal metabolism will be reduced, and it is easier to accumulate fat when eating.

Muscles are like never-ending engines, consuming energy all day.

2. Basic metabolism

The human body needs energy to maintain vital signs.

You do nothing from morning till night. As long as you are alive, you are consuming energy.

This is basal metabolism.

People who exercise for a period of time will also have a high basal metabolism-note that I am talking about basal metabolism; Exercise metabolism+basal metabolism is total metabolism.

So, why exercise instead of just being hungry?

3. How big is the energy gap?

Energy consumption is more than energy consumption every day, which is the core of fat reduction: energy gap.

The core of fat reduction is to create an energy gap, so is the bigger the gap, the better?

Run 10 km in the morning and 10 km at night, eat only a few cucumbers and tomatoes a day, and then think about losing weight for two weeks?

This is a death wish.

The gap must be smaller, first, it is healthy, and second, it is not easy to rebound (hungry for a long time, and finally can't help but overeat; The human body has a hunger defense line, and no human can keep this physiological hunger defense line)

Combine 2 and 3, if you really don't want to exercise, you must remember not to cut your diet too hard and keep the gap small; Many people don't eat or drink, and finally bounce back because the gap is too big. This gap is fatal, and countless people who are full of confidence and ambitious to lose weight have fallen on it.

4. Three major energies: protein, fat and glycogen.

4. 1 protein is mainly used for muscle synthesis. -Men who do strength training in the gym tear muscle fibers by lifting iron, and then add protein to help repair the torn muscle fibers, so as to promote the overall enlargement of muscles, thus lifting heavier iron bumps (barbells, dumbbells, various strength equipment), or looking good for bodybuilding. (Muscle growth also needs testosterone, a male hormone secreted by the testis; So why do women's muscle gain is not as good as that of men, because women have less androgen)

4.2. Glycogen is used for muscle exercise.

4.3. Excess glycogen protein will be converted into fat and stored for later use.

5. Energy supply mode: anaerobic and aerobic.

Exercise needs to consume energy, which is also called exercise energy supply. This process distinguishes whether oxygen is involved.

5. 1, Anaerobic: Iron lifting exercises such as weightlifting and weightlifting dumbbells do not involve oxygen, but directly decompose glycogen stored in blood and muscles for energy supply. -Glycogen

5.2. Aerobic: running, aerobic, brisk walking, etc. All of them are involved in oxygen, and at the same time decompose fat and glycogen for energy supply. -fat+glycogen

However, it is worth noting that although anaerobic exercise consumes glycogen, if glycogen is exhausted, people after exercise will decompose fat to supplement glycogen.

6. Well, knowing the above concepts, now think about the fat-reducing methods you can choose:

6. 1. First lift iron moderately, not too heavy, consume some glycogen, and then do low-intensity aerobic exercise.

-Don't run out of glycogen, because later aerobic exercise still needs glycogen; Otherwise hypoglycemia will occur; Many people think that iron can be lifted to consume glycogen, and the oxygen behind it will consume more fat; I can only say that hypoglycemia exercise can only make you farther and farther away from health.

-Why low-intensity aerobic? High intensity requires more glycogen, and high intensity aerobic requires more glycogen, so I am really hungry. This will create a big gap. Then do you eat? -Eat! If you are really hungry, you must slowly eat foods with high protein, low fat and low carbon water, such as boiled protein, and don't be hungry. The rebound is all because of hunger.

This method is suitable for people who hate doing aerobic exercise for a long time and are panting.

If you exercise at night, breakfast and lunch can be lighter, and you can eat more carbohydrates such as rice noodles that can quickly absorb glycogen at night, so that lifting iron will not cause hypoglycemia.

After lifting weights and low-intensity aerobic exercise, be sure to add more white water.

6.2, direct low-intensity aerobic for about 40 minutes.

First of all, there are many video tutorials of HIIT on the Internet. It is recommended to do only low-intensity HIIT, because low-intensity hiit is entry-level, and people without sports foundation should never do high-intensity hiit-although many novices still don't listen, and finally regret getting hurt.

This method directly consumes fat+glycogen, which is about 50% of the energy supply ratio.

Because of the low intensity, I won't be very hungry and want to eat later.

Many articles on the Internet talk about the benefits of high-intensity HIIT, one of which is that high intensity can continue to consume energy after exercise.

That's true. Unfortunately, the consumption of peroxide also needs glycogen, which makes you feel hungry!

Still the same question: Do you want to eat? How do you control the quantity?

7、

That's all: exercise, creating a small energy gap.

8、

It is recommended that the Power 90 course, which has been used all over the country for years, is very scientific, effective, easy to adhere to and can be done at home. Many online courses are free, and you can do them before the video every day, which is low in intensity and not boring. This course is really great. First push.

Others, such as Duoyan Zheng, supermodel practice and so on, can be done, but they may be a bit boring.

As for advanced courses such as insanity, don't touch them.

I wish you success in slimming, good health and high spirits.