Of course, lifting dumbbells can also reduce weight, depending on how you lift them. No matter what kind of strength training you do, you will achieve the goal of losing weight. According to expert research, people who do strength training will continue to consume body fat within one hour after stopping strength training, so strength training can definitely lose weight, but the progress is relatively slow. Then you should pay attention to your diet. After training, you need to eat more food rich in protein to eliminate hunger. Like beef, fish, eggs, etc. Then eat enough vegetables and fruits instead of eating a lot of grains, such as rice, steamed bread, noodles, bread, etc. More importantly, drink more water. Drinking more water can speed up the body's metabolism, which is very beneficial to lose weight. Never eat snacks. A biscuit will ruin your hard work this day. Here is how to lose body fat.

First of all, introduce the method of lifting dumbbells, and use strength training (also called muscle-building and fat-reducing training) while practicing muscles. The specific method is as follows:

For each training action you do, choose a dumbbell and let you complete the weight 25 to 30 times at a time. Each action lasts for 3 to 4 groups, and the number of actions shall not be less than 25 times. This can not only achieve strength training, that is, exercise muscles, but more importantly, achieve the effect of reducing fat. This training method of doing four movements for 30 times in each group is the best training method to gain muscle and lose fat.

Furthermore, if you have the conditions to do aerobic exercise such as running or skipping rope, you will soon achieve the effect of reducing fat and showing muscles. The specific method is as follows:

After every strength training (that is, muscle training, as long as you follow your usual training groups and times), you can get good results by insisting on aerobic exercise for 30 minutes, or doing aerobic exercise for 45 minutes alone on days when there is no strength training.

The two training methods mentioned above are very practical, but the key is to match exercise with diet, so as to achieve the goal of losing weight. If you bite the bullet and eat a big meal with high calorie and fat after a hard training, it is a waste of time and energy. Therefore, in the process of reducing fat, a reasonable diet is very important.