As long as used properly, barbells, dumbbells and fixed exercise track training equipment can not only help you gain muscle, but also help you burn fat. When it comes to reducing fat, many people first think of aerobic training, that is, spending more time on stationary bicycles, treadmills and stair machines. Unfortunately, many people don't like aerobic training. They don't complain about strength training, but they are afraid of aerobic training. In fact, as long as the arrangement is reasonable, strength training can also achieve a good effect of reducing fat. The key is to choose the correct training movements, and each group should take a reasonable number of repetitions to make the body burn as much fat as possible to provide energy. By following the following guidelines, you may no longer need to do a lot of aerobic training or measure your heart rate during training. If you want to lose weight through strength training, the best effect is to use compound training movements. This means that your strength training plan should focus on using compound training movements, such as bench press, rowing, hard pull and squat. Because this kind of training action can most effectively improve the heart rate, consume calories, promote the secretion of growth hormone (growth hormone is a powerful fat-burning hormone) and improve the metabolic level. Because the main purpose is to reduce fat and maintain hard-won muscles, you should use the middle or high frequency range in each group in strength training, that is, each group's upper body muscles 10~ 12 times and each group's lower body muscles 12~20 times. Because higher repetition times will force the body to consume more calories, promote the production of lactic acid (lactic acid can promote the secretion of growth hormone), and better improve the metabolic level. More importantly, each group of repetition range can also promote muscle growth at the same time.

When the main goal of strength training is to increase muscle mass, we usually adopt the conventional training mode, with a rest of about 2 minutes between the two groups. However, when the main goal is to reduce fat and depict muscle lines, it is necessary to adopt super group training rules and cyclic training rules, as well as to speed up the training pace and shorten the rest time between groups.

Reference plan:

Hard drawings 12~ 15

Upsloped barbell bench press 10~ 12

Leg lifts 12~ 15

One-arm dumbbell rowing 10~ 12

Squat 12~ 15

Wide barbell vertical rowing 10~ 12

Leg flexion in sitting position 12~ 15

Flexion and extension of load-bearing stool arm 10~ 12

Lapping of lasso 12~ 15

Narrow grip pull-ups up to exhaustion