In moderate and high intensity aerobic exercise, the energy supply ratio of fat and glycogen is about half, while in anaerobic exercise, the energy supply ratio of glycogen is over 70%, and the energy supply ratio of fat is about 30%. Therefore, although anaerobic exercise is more intense and consumes more energy at the same time, the fat energy supply ratio of anaerobic exercise is too low, so the fat reduction effect is not good.
The intensity of aerobic exercise is based on heart rate, and it is best to control the heart rate at about 70% of the maximum heart rate during aerobic exercise. Heart rate is too low, indicating that the intensity of aerobic exercise is not enough, and the average energy consumption per hour is relatively small, so fat loss is naturally less. If the heart rate is too high, the exercise intensity is high, and the exercise is between aerobic and anaerobic. When the intensity is too high, the speed of fat energy supply is too slow, and the body mainly relies on glycogen for energy supply, so the effect of fat reduction is not good. There is no need to measure the maximum heart rate, and there is a general estimation formula, which is 220- age. Suppose you are 30 years old, then the maximum heart rate is about 220-30= 190, and the 70% heart rate is 133, then aerobic exercise with the heart rate range of 120~ 140 has the best fat-reducing effect. Now the bracelet for measuring heart rate is also cheap, just buy one and wear it.
Carbohydrates are still to be eaten. Less carbohydrates, the result is muscle loss, and the effect of reducing fat is weakened. The reason is that the basal metabolic rate of muscle cells is higher than that of fat cells. In a quiet state, the brain with the same weight consumes 20 times as much energy as the muscle, and the muscle consumes 2.3 times as much energy as the fat. It can be seen that if you have more muscles, even if you sit still, you will consume a lot more energy than people with less muscles.
If you eat less carbohydrates, because the brain mainly relies on glucose for energy supply (the brain consumes about 20% of energy in a quiet state), the body will produce glucose through gluconeogenesis to ensure the body's sugar reserves.
There are several ways of gluconeogenesis, one is that amino acids are denitrified in the liver and the other is that glycerol, a by-product of fat metabolism, can be converted into glucose (this conversion is very few, far less than glucose converted from amino acids).
Thirdly, lactic acid is converted into glucose (the main source of lactic acid is muscle glycogen anaerobic metabolism, 1 glucose anaerobic metabolism generates 2ATP of two lactic acid molecules, and two lactic acids are converted into 1 glucose, which consumes 4 ATP. In fact, this reversal is a loss).
Therefore, if you eat less carbohydrates, it will lead to the conversion of amino acids in the body into glucose, which is easy to lose muscle. As mentioned earlier, it is difficult to lose weight by losing muscle.
Therefore, it is necessary to ensure a certain carbohydrate intake, at least not affecting muscles. The key to losing weight is to create an energy gap, that is, the daily consumption is greater than the intake, and you can eat coarse grains every day. Coarse grains are digested slowly, which can provide a long-term satiety and reduce energy intake. The daily energy gap should not be too big, and it should not exceed 500 calories per day.
If the daily energy gap is too large, it will directly reduce the basal metabolic rate, up to 30%. If the basal metabolic rate of your weight is reduced by 30%, you will lose about 500 kilocalories. So it is also the reason why hunger is easy to rebound. Basal metabolism refers to the minimum energy requirement needed to maintain human survival. When people lose weight because of hunger, the human body will take measures to protect itself and directly reduce the basal metabolic rate. After returning to a normal diet, basal metabolism will not recover so quickly, so it will rebound sharply.