Monitoring your diet is also a key factor. You want the best results, and food will make you do it. Don't make the mistake of overeating because of extreme hunger. Think carefully about the quality of the food you want to eat.
Training methods for burning fat and increasing muscle growth
Strengthen strength training. This is what I call a tough but effective method. Choose 4-5 different sports, and train continuously without rest. When doing this, you should have a moderate body temperature and have a rest after the last exercise. Time should not exceed 120 seconds. This is an example of leg tension I'm going to do:
A 1。 Leg expansion
A2。 Squatting in high heels
A3。 Leg news
A4。 The calf is gone.
A5。 thorn/stab/stimulate/spy/assassinate
These drugs are so effective because of the accumulation of lactate in the body. A large amount of oxygen demand leads to an increase in calorie consumption, coupled with the ultimate burning of body fat.
Manipulate your training methods. In order to get the benefits of exercise after oxygen consumption (referring to the calories you burn after high-intensity exercise), to improve this variable and get a better metabolic response, I strongly recommend using the following strategies in your exercise.
-A short break (20-30 seconds)
-expansion speed (4 seconds eccentric, 1 second concentric)
-Louder volume. Plus high intensity exercise.
Sprint is the best choice in aerobic exercise. Sprinting is good for eliminating body fat and improving health. Because the sprint is very intense, you only need 20-30 minutes to experience the maximum effect. This will actually cut your exercise time by half, and because of the increase in intensity, you will burn fat after exercise. When you go all out, growth hormone will be activated (this is the key to losing weight). Choose this method of challenging yourself instead of steady aerobic exercise.
Forced representation (my favorite). This method is very effective, because it recruits more exercise units, thus generating greater metabolic pressure. Try this: use a heavier weight than normal and do it several times according to your allocated weight. So you don't have to do any extra repetition. If you need help, find a friend to do it with you and help each other. In doing so, you will break through the plateau of strength, increase metabolic pressure and wonderful lactic acid accumulation.
Settings. This will make the sports units with large mass tired and produce muscle failure. High-intensity exercise, followed by the same exercise, but lower intensity, will be particularly effective for you. This means that metabolic stress will increase DOMS to some extent. Get ready.
Try a cluster set. This is good for strength, hypertrophy and increasing strength, while improving your skills. If this is what you want, then implement this strategy. Suppose you want to concentrate on doing hard lifting. Choose a weight that you can lift 10 times, rest after each lift 120 seconds, and then start again. It should be noted that when the technology fails, you can choose to stop or reduce the weight. The main focus here is on technology, and Olympic weightlifters have tried it every time.
There are many ways to make you slim while exercising your muscles. These methods can be combined with your exercise. If you are suffering from strength, fat burning or plateau hypertrophy, these methods can provide an immediate breakthrough. Remember, in order to make progress, we must change our exercise methods regularly.